Dynamic Stretching - Pre Workout
Dynamic stretching involves putting muscles through their full range of motion by way of mobilizing the joints to which the muscles attach. Good examples of the movements would be leg swings, arm circles cradle walks, spiderman walks, and karaoke. The benefits of doing dynamic stretching are many. Our goal is to make our nervous system get to a point that it’s fired up, and ready to move some heavy weights. We don’t want to take it the other way and subdue it when there’s work to be done. Dynamic stretching will elevate the muscles’ temperature, and ramp the nervous system up so the body’s right where it needs to be when your first set begins.
Static Stretching - Mid and Post Workout
The typical “stretch – and – hold” method is simply known as static stretching. Since static stretching can act to dull the nervous system, we can use that to our advantage during our workouts. If we’re noticing a muscle getting too involved in an exercise when it’s not welcome (a good example would be the quads dominating a squat and not leaving room for the glutes and hamstrings), we can strategically static stretch our quads between sets to lower their nervous involvement and give more of the work to the wanted muscles. This can be applied in other cases, like when the chest gets too involved in back exercises, or when the hips take away from glute involvement. Of course, when the nervous system’s stimulation is no longer a factor, a good static stretch to all major muscle groups at the end of a workout is in perfect order. Apply these tips and stay mobile and injury free through your training weeks.
About the Trainer: Lee Boyce
Lee Boyce, CPT is a strength coach based in Toronto, ON. A former Kinesiology Major, Lee competed as a sprinter and long jumper at the National level. His work has been featured in many major magazines including Men's Health, Musclemag, TNATION, and also on national television. For more on Lee, check him out at leeboycetraining.com, @coachleeboyce and Facebook.