Incorporating a dynamic stretching before a movement practice will warm up your joints and elevate your temperature level making it easy to perform and ready to pick up extra weights for your fitness routine. And most important, it will contribute in preventing injuries.
WHEN TO USE DYNAMIC STRETCHING
Dynamic stretching is different from static stretching. This type of stretching is to prepare the body for active action, that means, the muscles, tendons and ligaments get prepared for whatever you will demand on them. Your body will increase the agility and power in its performance.
I always have a dynamic stretching warm up before my training performance, before lifting weights either heavy squats or deadlifts or push presses. I always go for a quick 5-10 minutes dynamic stretching with yoga elements. I remember my coaches from intelligent strength coach certification and the group looking at me how I got ready for lifting weights. Yes I was the weird but badass yogini kicking some boys ass with pulling up and deadlifting.
There is also an holistic idea about when to use dynamic or static stretching. Russian coaches agree that also it is in your mind. If you have the habit of using aerobic or static warm up, your body will ask for it and if you forget to do it, it might be a possibility that you can end up having, hopefully not,injuries. So, as I always try to remark. Know yourself, use the power that you got in your thoughts and body in your behalf.
Dynamic stretching resets your nervous regulation of muscular length and tension.
DYNAMIC STRETCHING ROUTINE
choosing a dynamic stretching routine for your training program, sport or fitness goal could be quite overwhelmed if you look here and there and have not professional coach to guide you there even if you are a fitness trainer, coach or yoga teacher yourself.
Here are some keys that will help you choose a dynamic stretching routine that fits your sport and fitness goals.
1.- Go for a whole body aerobic warm up about 5 minutes, ballistic flexibility would be a great choice
2.- Follow up with specific body parts that you will be training that day
Remember that your nervous system is super smart and will only recruits the muscles that will get the job done.
DYNAMIC STRETCHING SEQUENCE
You can do sun salutations for warm up or a yoga flow for it. I have chosen downward facing dog, knees to elbow plank pose and one legged downward facing dog both sides. Breath in and out of every movement. Enjoy.
BENEFITS OF ONE LEGGED DOWNWARD DOG POSE
It strengthens shoulders, wrists, it opens the hips, it builds flexibility in upper and lower body. It builds core.
BENEFITS OF KNEES TO CHEST PLANK POSE
it massages your lower back, it builds core, it strengthens wrist and shoulders.
BENEFITS OF DOWNWARD DOG POSE
Stretches the shoulders, hamstrings, calves, wrists, it strengthens the core. It opens the chest and builds core.