Playo
 
Playo Playo

Your Sports Community App

PLAYO
  • Home
  • Badminton
  • Football
  • Cricket
  • Tennis
  • Quiz
  • Fitness and Well-being
  • Techniques

Looking Out For Dynamic Stretches, We Will Help You

  • October 31, 2018
  • Zaira Wadood

Know about dynamic stretches? The sports and fitness industry has immensely evolved over the last two decades. The emphasis is not just on training or playing but also factors in what you do before and after. One such area that has evolved over the years is the concept of dynamic stretches.

Image result for dynamic stretching
Dynamic stretches are stretches that involve constant movement to engage and stretch out the muscles before a sport or workout. These stretches are generally a part of a warm-up and minimize the risk of an injury/muscle strain. Source.

In simple words, dynamic stretches increase an athlete’s range of motion by lengthening and strengthening the muscles.

Using momentum, the soft tissues are taken to their full length and as they eccentrically contract, the muscles and tendons exert a force in the lengthened position.

They are very beneficial when incorporated as a part of the warm-up as they improve performance, balance and coordination.

Some of the benefits of dynamic stretches include:

  • Reduced risk of injury
  • Increased blood flow
  • Faster muscle contraction and relaxation
  • Increased force development and reaction time
  • Better muscle strength and power
  • Improves physiological  performance
  • Improved balance

Examples of dynamic stretches and when to do them:

Dynamic stretches are the most effective when performed before a sporting activity or workout. These stretches include specific movements catering to a sport or a workout and enhance the upcoming performance. A simple example can be walking on your heels and toes for 20 seconds each to stretch out the calf muscles.  

For the lower body: 10-15 repetitions

  • Calf marches: Get into a downward dog position and keeping your legs straight and knees soft, start marching. Try and touch the floor with the heel of your foot.

  • Standing quad and hamstring stretch: Standing on both feet, bend one leg and pull it back and bend your upper body, Hold for 1  to 2 seconds and repeat on the other leg. This is a good dynamic stretch for your quads and hamstrings.  

  • Open and close the gate:  Stand with your feet hip-width apart. Raise the right knee up to hip level. Rotate it externally away from your body and plant your feet down. Similarly bring it back in front by rotating it internally and put your feet down. Repeat on the left side.  This is a good warm-up for the groin muscles.

  • Glute bridges: Lie flat on the back and bend your knees. With the palms to either side of the body, bring your hips all the way up and squeeze your glutes. Bring it back to the floor and repeat.

For the upper body: 10-15 repetitions:

  • Superman stretch: Lie down on your stomach and extend your hands and legs fully. With the forehead facing the floor lift the shoulders and legs off the floor. Get back to the starting position and repeat

  • Side bending: Stand shoulder-width apart with hands extended overhead, start bending side to side through your trunk.

https://www.youtube.com/watch?v=RBvWR10w91A

  • Arm circles: Move your arms in slow circular motions clockwise and counter-clockwise.

  • Side head tilts: With hands extended straight and close to either side of the body, tilt your head to one side.

https://www.youtube.com/watch?v=bwp_gTuCzPA

These were some of the examples of dynamic stretches but not all of them suffice or are relevant. The sport in question plays a very important role in structuring these stretches.

The more specific they are to the upcoming physical activity, the more beneficial. The next time you play a sport or hit the gym, take out time for some dynamic stretches to get more out of your game/workout.

Total
0
Shares
Share 0
Tweet 0
Share 0
Share 0
Zaira Wadood

Previous Article
  • Fitness and Well-being

How Important Is Sleep If You Are A Sportsperson

  • October 30, 2018
  • Arpit Ansh
View Post
Next Article
  • Fitness and Well-being
  • Techniques

Are Static Stretches Important, Let’s Find Out

  • October 31, 2018
  • Zaira Wadood
View Post
You May Also Like
Man catching breath after physical exertion
View Post
  • Fitness and Well-being

How to Increase Stamina? Consider Lifestyle Changes

  • Pratheek Suryadev
  • September 16, 2022
Swim to lose weight
View Post
  • Fitness and Well-being

Here’s Why You Should Swim to Lose Weight

  • Pratheek Suryadev
  • September 2, 2022
View Post
  • Equipment
  • Fitness and Well-being

9 Trekking Essentials to Carry

  • Pratheek Suryadev
  • August 26, 2022
View Post
  • Fitness and Well-being

What Exactly Are Calories, Anyway?

  • Pratheek Suryadev
  • August 19, 2022
View Post
  • Fitness and Well-being

5 Easy Warm up Exercises for a Seamless Playing Experience

  • Pratheek Suryadev
  • August 6, 2022
View Post
  • Equipment
  • Fitness and Well-being

Are Athletic Cups Really Necessary?

  • Pratheek Suryadev
  • July 8, 2022
View Post
  • Fitness and Well-being

Do You Have Vitamin D Deficiency?

  • Pratheek Suryadev
  • July 1, 2022
View Post
  • Fitness and Well-being

Top 5 Nutrition Bars in 2022

  • Pratheek Suryadev
  • May 19, 2022
5 comments
  1. Pingback: Have You Ever Wondered Why Compression Shorts Are Necessary | Playo - Playo
  2. Pingback: Exercises You Must Do If You Are Trying To Improve Your Stability And Balance | Playo
  3. Pingback: Are Warm-Up And Post Play Stretches Really Important | Playo - Playo
  4. Pingback: Badminton Players, Can You Relate To These Warm-Up Benefits - Playo
  5. Pingback: Looking For Reasons To Play Badminton Again, We Give You 5 - Playo

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts
  • Finding Joy and Community Through Playing Sports March 16, 2023
  • Play It Forward – Sharing the Gift of Playing January 31, 2023
  • The Birth of American Football January 30, 2023
  • Gymkhana – Sport or Sports Club? January 10, 2023
  • Suresh Raina Turns 36: 6 Facts About India’s Best Southpaw November 27, 2022
Instagram Feed
@azeemashraf_1 reminds us why respecting and being there for our team members are some of the most important things that sports can teach!
While beaches have always been about sands, sunsets and oceans for everyone, to me they have always been about football.
What’s your happy in sports? 🤩
s̶h̶o̶r̶t̶ people problems
Follow
Playo Playo
The world’s largest sports community, connecting millions of people to the sports they love

© 2022 TechMash Solutions Private Limited

Input your search keywords and press Enter.