Dynamic Stretching for Improved Performance

dynamicroutinemar200What is dynamic stretching?
The short definition of dynamic stretching is “stretching as you are moving.” The opposite of dynamic stretching is static stretching, such as reaching down to touch your toes and holding for many seconds.

Recent research in sports movement and kinesiology has changed the way athletes warm up and prepare for training and competition. Athletes still stretch but they no longer stretch cold muscles. Just about every athletic team in the country, from little league to professional sports, performs dynamic stretching before exercising. Watching the athletes warm up at the Sabre World Cup in Chicago was fascinating! Their warm up routines were specific but simple to perform.

Now for the long answer… Dynamic stretching is active movements of muscle that bring forth a stretch but are not held in the end position. This is an excellent full body warm-up done prior to any type of intense activity, whether you’re about to play sports or lift weights. Dynamic stretching will be beneficial to your performance and will set you up for the training or competition ahead.

If you’re asking why this is critical and important, here’s the science: Your body has many mechanisms that need to be activated and stimulated.  When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work.  Your body’s temperature begins to rise and blood is pumped to the working areas of the body.  Getting good blood flow to the area of the working muscles is very critical in order to supply the area with energy needed to do work.  Along with getting proper blood flow to the working area, the muscle fibers and connective tissues will gain more flexibility and range of motion.  Many studies have shown that dynamic stretching can help increase power, improve flexibility, and increase your range of motion.

In other words, by doing dynamic stretching after your warm-up and before your workout, you are going to feel stronger and work up to a greater demand on your strength and endurance. Your range of motion and flexibility will also be greater. Another point to remember is that dynamic movements are sport-specific, or tailored for your sport, and in our case that sport is fencing.

For additional information on dynamic stretching, read the article on WebMD, New Ideas on Proper Stretching Techniques (http://www.webmd.com/fitness-exercise/features/new-ideas-on-proper-stretching-techniques).

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