Active Warm Up, Dynamic & Static Stretching
- 1. Active Warm-Up, Dynamic & Static StretchingChris Keating PT, DPTStrive Physical Therapy
- 2. Why Do Anything At All?!?!Why do you stretch?Improve FlexibilityDecrease Risk of InjuryDecrease Delayed Onset Muscle SorenessImprove PerformanceDo you stretch before or after running?How long do you stretch?What are you stretching?How are you stretching?
- 3. Our Goals For TonightLearn about the different ways to improve flexibilityBe able to apply the three warm-up routines Understand the pros & cons of each methodKeep you running better & healthier
- 5. Jumping Rope
- 8. BikingEffects of Active Warm-UpIncreased Heart RateIncreased Blood Flow to MusclesImproved FlexibilityActivated Muscle Spindles Compensated Respiratory SystemImproved Muscle Performance
- 10. Gastroc/Soleus
- 11. Hamstring
- 13. Hip Flexor
- 14. Groin
- 16. GroinHip Flexor
- 17. ITBLumbar Spine
- 18. Effects of Static StretchingDecreased Motor PowerIncreased Muscle LengthMicro-Tears to Muscle TissueAll Depends on How Long You Stretch!10s, 30s, 60s or longer?
- 20. Butt-Kicks
- 21. Pike Stretch
- 22. Hacky-Sack
- 23. Toy Soldier
- 25. Effects of Dynamic StretchingIncreased Heart RateIncreased Blood FlowIncreased Core TemperatureIncreased Muscle Spindle ActivityIncreased Muscle LengthSport-Specific
- 26. Pros & ConsDynamic StaticProMimics effects of active warm-upHR, Core Temp, Muscle Excitability, CardioImproves muscle performanceSport-SpecificConNot as effective at improving flexibilityProIncreases flexibilityConDecreases muscle performance
- 27. RecommendationsStudies show that dynamic stretching does not reduce and can improve muscle powerStatic stretching is important to improve flexibility but impairs performanceTake Home Message:Active Warm-Up 5-10minsDynamic Stretch before the runStatic Stretch after the run
- 28. Questions?