The stretches are essential before and after exercise or practice some sport. But it is convenient to distinguish them. The trainer of DiR Academy and technician in the sports centers of the chain, Jordi Notario, explains the main differences between static stretching and dynamic stretching.
The static ones consist in the accomplishment of stretches executed by the own athlete, until the limit of the comfortable, (tension) stretching the muscle at rest until a certain position and maintaining the position for about 15 “to 30″. In this type of stretching there is no work on the part of the agonist musculature so the energy expenditure is much lower than in dynamic stretching. In addition, being slow movements and at rest, it is possible to obtain a better muscle relaxation, increasing the blood circulation and reducing the sensation of pain. We can do them in two ways:
Active stretching: consists of stretching the antagonist muscle performed by the athlete himself, without using any external assistance.
Passive Stretching: Stretching involves a muscle in which an external force is exerted on the limb to be stretched. This external force can be a companion, a wall, a chair …
The dynamics refer to the stretches that are performed actively by means of smooth and controlled movements to elongate the muscle fibers, which gradually increases and progressively prepares the muscle for physical activity, unlike the static stretches that on the contrary they provoke an inhibitory response.
EXAMPLES OF EACH CASE
Jordi Notario explains several examples of each of the stretches:
Ischial: Lying on the floor, buttocks and legs extended on a wall, we maintain the position.
Triceps sural: Stand, stand one foot on the tip of the foot and let the heel down below the line of support. We maintain position 20 ” – 30 ”. If we flex the same knee, there will be a greater incidence on the soleus and tendinous tissue, if we maintain the knee extended, the incidence will be greater in the gastrocnemius and peroneos.
Lying on the floor, One leg spread on the floor and the other drawing 90?, holding it with his hands. We perform the extension of the knee and hold the extension position for 3 ” – 5 ”, and return to the initial position. Repeat the action 5-6 times.
Hips: Standing, we balance one leg in a controlled manner from right to left. 10-12 rep x 3-4 series
Psoas / Hamstring: Position 1: Position of gentleman, the hip extends, while raising the arm and perform a slight hyperextension of spine. Position 2: The advanced leg extends as we try to reach it with the raised hand. We keep each position 3 ” – 5 ” x 5-6 rep
Each type of stretching requires a proper run to get maximum benefit. The specialist advises us:
Static: Perform them appropriately as an individual training session, or recovery session, with the goal of improving ADM (Range of Motion).
Dynamic: Dynamic stretching is performed actively and by means of smooth and progressive movements, you must at all times take care of quality and range of motion. They are ideal for performing them prior to sports practice, since they activate the muscles, improve mobility and ADM, prior to practice, improve blood circulation and oxygenation of muscles and as a consequence, prevent sports injuries and contribute to better performance sports.