What Kind of Stretch Is Best for You? Dynamic or Static
There’s nothing quite like a good stretch. It gets muscles moving and is a necessary part of warming up before exercise. One of the biggest mistakes people make while exercising is skipping the stretch. This kind of warmup helps you prevent injury and get more out of your exercise. But here’s the thing: Not all stretches are created equal. Some types of stretching are better suited for certain activities. One common type of stretching is referred to as the static warmup. A static stretch works to lengthen the tissue for an extended amount of time, generally about 30 seconds. The goal is to release tension in the muscle and prevent any tearing, strains, or other injuries to the tissue.
Another type of stretch is known as the dynamic warmup. This is what most athletes do before working out. Picture football players doing agility drills, lunges, trunk rotations, and jogging. These movements are generally low-impact and help to increase blood flow and activate the central nervous system — two key components of getting ready for physical activity.
Dynamic stretching helps decrease injury while increasing performance. Static stretching, while important after a workout, is not the best warmup. It can decrease central nervous system activity and blood flow. These are good components for post-workout recovery, but counterproductive for what you want out of a warmup. The next time you prepare to work out, play sports, or engage in some physical activity, try the dynamic warmup. Incorporate shoulder rolls, lunges, trunk rotations, and jumping jacks into your routine. Find what works best for you. If you have any questions or concerns, or you’re not sure where to start, let us know. A physical therapist can guide you to the best warmup and exercise outcome.
This is the kind of stretch most of us learn in middle school PE.
MINT
Laughter Is the Best Medicine
Pea Soup With the beautiful spring weather, peas will soon be ripe enough to slip out of their pods. In honor of the season, this recipe pairs peas and pearl onions with mint to make a refreshing soup. Ingredients
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3 pearl onions, diced 3 tablespoons olive oil
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3/4 cup fresh mint, plus more for garnish
6 cups fresh or frozen peas 5 cups vegetable stock
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1 tablespoon agave nectar
Juice of 1 lemon
Salt to taste
Pistachios for garnish 1. Place pot on stove over medium heat. Add olive oil. Add onions and cook until translucent. 2. Add peas and stock. Cook until peas are just tender and still bright green. Remove from stove and allow mixture to cool for 5 minutes. 3. Put the mixture in a blender. As you blend, add mint, agave, lemon juice, and salt. 4. Once blended, pour into a bowl, garnish with mint and pistachios, and serve! Instructions
This soup can be served hot or chilled.
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Adapted from mynewroots.org
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