Static Stretching vs Dynamic Streching
Depending on when and where you went to school, you may remember PE class including rows of kids bending down to touch their toes or crossing an arm in front of the body and pulling it in, in order to stretch. In the past, static stretching was believed to be the best way to get the body prepared for exercise. However more recent research has shown that dynamic stretching is a better way to prepare for a workout, and that static should bereserved for post-WOD cool downs. Where static stretching involves holding a stretch for 20-60 seconds, dynamic stretching is defined as, "a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held" (dictionary.com). Studies have indicated that muscle strength and power is actually decreased for up to an hour after static stretching. On the other hand, dynamic stretching not only increases blood flow to muscles, but it increases flexibility and range of motion without the adverse side effects of static stretching. Examples of dynamic stretching at CFCH include pass throughs, walking lunges, leg swings, high kicks and inchworms. You may have also noticed that when mobilizing usings bands on the pull-up rig, we instruct to contract and release, versus a sustained stretch - that's because we want you to be able to be powerful during your workout! So, if you get to class early and want to get warm, grab a foam roller or a lacrosse ball and save the sit-and-reach stretch for your cool down.
For more information: http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=0
rest 90 seconds