To Stretch or not to Stretch 2.0

We have had some great feedback from our recent blog on stretching (dynamic and static), so we thought we would follow it up with some examples of different dynamic and static stretches with pictures!

Dynamic: As detailed in the last blog (To stretch or not to stretch part 1), dynamic stretching requires constant movement. See below exercises and picture examples:

Leg swing

Description: A good way to loosen up most muscles in your legs before any running event or sport!

Arm swing

Description: Essential before any exercise or sport requiring your arms (Cricket, footy, baseball, basketball and any sport with lots of running)

High knees

Description: A great way to loosen up your lower limbs, most specifically targeting your glutes and hamstrings!

Kick back

Description: Kick backs loosen up your quads and hip flexors around your pelvis!

Static: Static stretches are you most traditional type of stretching, consisting of putting the body in a stretched position, and holding it in that same position for an extended period of time. See pictures and descriptions below:

Adductor stretch

Description: Great stretch to perform after leg day, or any sport that is heavily leg dependent (rugby, footy, or any running event/sport).

Posterior shoulder stretch

Description: This stretch should be performed after any sport requiring predominantly the arms, but can also be used to simply relieve tension if you carry a lot of stress around your neck/shoulders.

Shoulder stretch

Hip flexor stretch

Description: Essential after any running sport/event, biking or even just after a long day of sitting at a desk. Tight hip flexors can alter muscle balance around the pelvis, and is thought by some to contribute to lower back pain. It will only be beneficial to do this stretch on a regular basis!