Simply put, dynamic stretching is a stretching technique that involves movement. When performing a dynamic stretch you simply use the weight of a portion of your body, such as a limb, to help overcome inertia in a tight muscle. You gently control the twisting of your torso or the swinging of your arms or legs in a movement that approaches the limit of your range of motion. The key word in that last sentence is control — dynamic stretches shouldn’t be executed by bouncing or jerking. Think of your twisting or swinging motions as purposeful movements, almost like choreography.
A dynamic stretch that’s being repeatedly forced beyond a comfortable range of motion is called a ballistic stretch. Ballistic stretching can be painful, counterproductive, and even cause injury. Bent over toe touching with a bouncing movement is a good example and is usually used by athletes who want to increase their range of motion. This type of stretching isn’t used in this book.
Dynamic stretches should also develop progressively. Start moving through the stretch slowly and with a small range of motion. Gradually increase the range of motion until, eventually, after 8 to 12 repetitions, the move has reached its full range of motion and maximum controlled pace.
A dynamic stretch that’s being repeatedly forced beyond a comfortable range of motion is called a ballistic stretch. Ballistic stretching can be painful, counterproductive, and even cause injury. Bent over toe touching with a bouncing movement is a good example and is usually used by athletes who want to increase their range of motion. This type of stretching isn’t used in this book.
Dynamic stretches should also develop progressively. Start moving through the stretch slowly and with a small range of motion. Gradually increase the range of motion until, eventually, after 8 to 12 repetitions, the move has reached its full range of motion and maximum controlled pace.
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