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On today’s episode of Live Lean TV, we compare dynamic vs static stretching and share the best way to warm up before working out.
This was a question from #AskLiveLeanTV Ep. 011.
@CiscoBalls on Twitter says: I saw your snap and totally agree about dynamic vs static stretching before working out. However, is there any importance to static stretching?
He’s referring to my video on snapchat where I talked about the importance of dynamic stretching vs static stretching, before your workout.
Yes, there are definitely benefits to static stretching, but the majority of it should be completed post workout.
Dynamic stretching is the best way to warm up before working out.
Dynamic stretching simply means moving your body through a full range of motion.
Static stretching is when you hold a stretched position for a longer period of time.
An example of a static stretch is the “classic old guy move” that many beginners do when they get to the gym.
Before the workout, they’ll do the quad stretch by grabbing their ankle and and pulling it up to their butt.
Here’s an example of one of my favorite dynamic stretch warm up flows from our 31 Day Workout Challenge.
I’m sure this dynamic warm up flow has a bunch of different names.
However, I like to call it The Microwave, because it basically warms up your entire body, with one flow of movements.
This dynamic warm up flow can be broken down into a few simple steps.
To get started:
Other examples of dynamic warm up exercises include:
High Knee Taps are a great high intensity cardio exercise to really get the heart rate pumping and burn some calories.
To get started:
Jumping Jacks are a great total body cardio exercise to quickly elevate your heart rate and burn fat.
To get started:
The Standing Side To Side Leg Swing is an excellent dynamic warm up that helps loosen the hips and improve hip mobility.
To get started:
Ultimately, the difference between dynamic vs static stretching comes down to moving your body through longer dynamic movements vs simply holding a stationary stretch.
While studying for my certifications, I was taught the elastic band analogy.
Before your workout, think of your body as a cold elastic rubber band.
What happens when you pull a cold rubber band?
It snaps.
But when the elastic rubber band is warm, the elasticity and stretchiness increases and becomes more flexible.
You would also first gently coax the cold rubber band with shorter pulls, rather than pulling it all the way to its capacity.
The same goes for your dynamic warm ups.
If you’re doing a standing side to side leg swing, start with a smaller range of motion, then build up to longer leg swings.
Hopefully you get the point.
Do dynamic stretching before working out and static stretching after your workout.
Static stretching should be performed after your workout, as part of the cool down.
The cool down is the perfect time for static stretching since your body is already warmed up and your muscle will be tight after the workout.
Static stretching along with foam rolling can help get rid of knots and loosen up your muscles.
These are a few of the main reasons why you should focus on doing static stretching post workout.
Here are a few examples of static stretches from our Team Live Lean 31 Day Workout Challenge program.
The Lying Crossover Stretch is a great way to open up your hips and stretch your piriformis muscle in your glutes.
To get started:
The Couch Stretch is a great way to improve mobility and flexibility in the hips.
To get started:
This is why dynamic stretching is so good for you as part of a warm up before your workout.
Then save static stretching for after your workout when you’re already warm.
There are definitely benefits to static stretching, but just make sure you are warm first.
To find the best program for you, go take our Live Lean Body quiz.
Answer four simple questions and we’ll get you on the best program based on your goals.
Our Live Lean programs comes with warm-ups, workouts, cool downs, and nutrition plans.
We have it all.
Go take the Live Lean Body Quiz here.
Check out this 7 minute follow along dynamic stretch routine with Jessica.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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