Basic Stretching — Need of the Hour

Stretching before any kind of workout is essential, even if it’s Yoga. However, we must understand the kind of stretching that will help us prevent injury. For the sake of simplicity, we will look at two kinds of stretching:

- Static

- Dynamic

Static Stretch

In a static stretch, we hold a particular body part in a comfortable position for 10 to 30 seconds.

Most of us grew up doing static stretching during our school days. We were taught it’s required for a good performance. However, recent studies have confirmed that this can temporarily lead to significantly slow speed and less strength. It also increases the chance of injury in joints as it reduces body’s ability to balance and control the movement, when performed pre-workout.

Here are a few examples of Static stretches:

· Quadriceps Stretch

· Posterior Capsule Stretch

· Hamstring Stretch

Dynamic Stretch

These are stretches performed using active movements where muscles and joints undergo full range of motion. When performed continuously, it warms up the body, which in turn, drastically increases the ability of a muscle to create force. Dynamic stretches are chosen based on the kind of workout to be performed and performed 10–15 minutes on a low to medium intensity. In this case, the engaged muscle contracts and in turn releases force. The objective is to lengthen and strengthen a muscle along with improving balance and coordination which helps aids in injury prevention.

Let us look at some of the Dynamic Stretches which can be performed before any workout for maximum result:

· Arm Circles

1. Keep your legs shoulder width apart

2. Lift your arms at shoulder level

3. Start rotating from front to back in small circular motion, about 15 times

4. Reverse the rotation from back to front in small circular motion, 15 times

5. Increase the rotation from small to large circles, covering full range of shoulder movement from front to back, for 15 times

6. Now reverse the large circles from back to front for 15 count.

· Leg Swing

1. Stand with your legs shoulder width apart with equal weight on both legs

2. Shift 80% of the weight to the left leg

3. Swing your right leg up towards your forehead till you reach your maximum extent.

4. Now, swing it all the way back, till you can no longer push it back.

5. Swing your left back till you get to the starting position

6. Repeat this 15 times

7. Now, shift most of your weight to your right left, freeing up your left leg.

8. Swing it back and forth 15 times.

· Torso Twist

1. Stand with legs shoulder width apart

2. Place hands behind your head, interlaced

3. Turn your body to the left side, without lifting legs

4. Now turn to the right side

5. Turn from right to left and back for 15 repetitions

· Waist Rotation

1. Stand with your legs a few inches apart

2. Keep both hands on your waist

3. Move your waist to the left most side

4. Now start rotating the waist in the following sequence: Left -> Front -> Right -> Back -> Left

5. Repeat this sequence for 10 to 15 times

6. Now reverse direction in the following sequence: Right -> Front -> Left -> Back -> Right

7. Repeat this for 10 to 15 times (same as the initial sequence)

· Cow Cat

1. Get on all four’s: both hands/ palms and both knees

2. There should be shoulder width distance between the palms as well as knees

3. Make sure your back is flat — in a neutral position

4. Move your head upwards, while making a downward curve with your back

5. Start moving your head down and shift the curve upward

6. This is considered one repetition

7. Repeat this 10 to 15 times in a slow and controlled manner.

· Walking Lunges

1. Stand with your waist in a neutral position

2. Keep both hands on your waist

3. Extend right leg forward and place it firmly on the ground

4. Bend the left knee while keeping the right knee at a 90 degree angle (knee above the ankle)

5. Straighten the legs

6. Move left leg forward

7. Bend the right knee while keeping the left knee at a 90 degree angle

8. Consider this as one repetition

9. Repeat this 10 to 15 times

· Inchworm

1. Stand straight

2. Jump while lifting both arms up

3. Forward Bend to touch the ground

4. Jump back with both your legs into a plank pose

5. Jump forward into a forward bend

6. Come up / Stand up

7. Repeat this 10 to 15 times

Hope you found this article useful. If you have a question specific to Static and/or Dynamic stretches, please feel free to ask. I will be happy to provide you relevant information. Thanks!