static stretching had a negative effect on explosive force and speed development in boys and girls. Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. 5) Strengthening and stabilizing the neck: To regain/maintain good posture, your neck needs the support of neck, shoulder, and trunk musculature. Simply performing static stretches prior to exercise doesn't help you one bit. ɘ¤î°Ğkñq^ †ôòòò$ÀÀZX Ùrl@‰ Dynamic Stretches The following exercises are dynamic stretches. Levitator Stretch. Nov 22, 2018 - Preworkout and Postworkout Stretches. /Filter /FlateDecode Raise your injured arm out to your side and place the thumb side of your hand against the wall (palm down). Slowly stretch into the desired position, as far as possible without pain, and hold the stretch … [/ICCBased 3 0 R] hŞbbd```b``Y"ËA$óÉ>,â "ÙA$ëA0&K‘Ä_‚Uº�Í‘eL`MÉ&Eg‚Hᥠ’£D*¾’Œlİ ¶X\L²ï «‘ê?¤˜ØœH�.q„¶8$õ×Àj\A¤@+ˆäg›)"yŒ@$—'ˆä�»6 DÊËÃIFQp06ƒ]®&o€I°9L÷Àdˆ4–’w ͆a H¨oH’ÿ˜¶>0 ­|+ endstream endobj startxref 0 %%EOF 279 0 obj <>stream '7/¿¬èÕ+äòBD3¤âábÇT!‹JÁd7½ˆ…FË|çÚÍä How to use this list: Perform the dynamic exercises above every day and/or before every run. Regular stretching should be incorporated into your daily exercise routine. Photo: BuiltLean. Here's a full-body stretching routine to try after a workout or on your rest day. *1 J�� "6DTpDQ��2(���C��"��Q��D�qp�Id�߼y�͛��~k����g�}ֺ ����LX ��X��ň��g`� l �p��B�F�|،l���� ��*�?�� ����Y"1 P������\�8=W�%�Oɘ�4M�0J�"Y�2V�s�,[|��e9�2��s��e���'�9���`���2�&c�tI�@�o�|N6 (��.�sSdl-c�(2�-�y �H�_��/X������Z.$��&\S�������M���07�#�1ؙY�r f��Yym�";�8980m-m�(�]����v�^��D���W~� ��e����mi ]�P����`/ ���u}q�|^R��,g+���\K�k)/����C_|�R����ax�8�t1C^7nfz�D����p�柇��u�$��/�ED˦L L��[���B�@�������ٹ����ЖX�! STRETCHING EXERCISES Static Stretching Routine (Standing Position), for Warm-Up and Cool-Down POINTS TO KEEP IN MIND Static = hold position for 15-20 seconds. �@���R�t C���X��CP�%CBH@�R����f�[�(t� C��Qh�z#0 ��Z�l�`O8�����28.����p|�O×�X Hold the stretch in a comfortable position long enough for the muscles to relax c. Aim for a stretched, relaxed feeling – avoid pain. %PDF-1.6 %âãÏÓ Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. We’ll look at each one in more detail, but first, let me answer one more common question: General Warm -up _____ A non-specific or specific metabolic activity that increases core body temperature; must be done prior to the beginning of the dynamic warm-up session. A dynamic warm-up differs from a static stretching routine in that you move through a range of motion for 10-20 repetitions versus holding a stretch at end range. 2 0 obj �MFk����� t,:��.FW������8���c�1�L&���ӎ9�ƌa��X�:�� �r�bl1� Be sure to warm-up the muscles gradually before doing any stretching exercises. It is key to have an awareness about stream chosen stretches after the strengthening exercises. Keep your arm straight. There are two types of stretches – static and ballistic stretches. Simple exercises done every day … While sitting tall or standing, place your right arm gently on the right side of your head … Stretching exercises can help to relax the neck muscles and restore range of motion (fig. Thousands of new, high-quality pictures added every day. ?���:��0�FB�x$ !���i@ڐ���H���[EE1PL���⢖�V�6��QP��>�U�(j active dynamic stretching can increase club head speed and ball speed resulting in a straighter swing path and better impact points on the ball. 21 Dynamic Stretching Warm Up ExercisesThere is a lot of debate about whether or not you should stretch before your workout. After exercises, complete cool down to include static stretching for muscles Standing trunk rotation Stand bent over at your waist while hold one pole in both hands. Neck > Single Muscle. Below, Runner’s World+ coach, Jess Movold, demonstrates each … Stretch slowly without bouncing or jerking the movements. Dynamic stretching is useful before performing any type of physical exertion or manual labor to reduce the risk of injury and ensure peak performance. The easiest exercises are at the beginning of each section, and are followed by progressively more difficult exercises. Walking Stretches Rotation Calf Stretch Lunges Leg Swings Hip Stretches Shoulder Stretches Glute Stretches Mild, comfortable, easy tension is enough. As the name implies, this is a combination … Repeat stretch twice each side, alternating left and right sides. >> This is your starting position. 193 0 obj <> endobj 246 0 obj <>/Filter/FlateDecode/ID[<5D2E437696D142A4AEFD3C45F756BA15>]/Index[193 87]/Info 192 0 R/Length 198/Prev 738612/Root 194 0 R/Size 280/Type/XRef/W[1 3 1]>>stream Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Once you have taken the time to warm up and have rolled out your muscles you can start doing some of the dynamic stretching exercises we have provided below. Safety Tips for Stretching Activities a. endobj œÌ–²ßd¿ û1D1ü`XÏp‡a+ƒ³áGÃ�²}¬ş¼Õ—9¦0xK>bß73T. Share on Pinterest. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Additionally, a separate study suggests a dynamic stretching routine paired with ten minutes of resistance training, such as band exercises, can give golfers even greater performance In support of these observations, Faigenbaum et al (2006) reported that pre-event static stretching followed by dynamic exercise was more benefi cial than static stretching alone in teenage athletes who performed power activities. Stand with your back to a wall, lean the head to the left and … d. Select the simple exercises to begin stretching a muscle group. Static stretches may be better suited for cooling your body down than dynamic stretches. /Length 2596 So if you or your young athlete are still doing static stretching before your workout, practice or game--change it up. Stretching recommendations: 1. This helps get your muscles warmed up and ready for exercise. Stretching is one of the basic components of a sound exercise program. ... exercises can be easily completed within seconds on the VB court and can be both a TECHNICAL ... highlight dynamic stretches, static stretching, myofascial work and yoga. %PDF-1.7 How to do it: Kneel down on both knees in front of a stable surface, such … Thoracic Mobility Stretch. Dynamic Stretching Exercises. See more ideas about exercise, preworkout, stretching exercises. Lunge with a twist. Wrist stretches are easy to do at home or at the office. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Static stretches are better placed at the end of the workout as a cool down, as recent evidence has shown that static stretching prior to athletic In fact, it can hurt your athletic performance. @~ (* {d+��}�G�͋љ���ς�}W�L��$�cGD2�Q���Z4 E@�@����� �A(�q`1���D ������`'�u�4�6pt�c�48.��`�R0��)� x���wTS��Ͻ7�P����khRH �H�. 3 0 obj • Do each stretching exercise at least 4 times each session. dynamic warm-up exercises (dynamic stretching) That’s right – do not begin working out or doing anything active before you’ve done at least steps 1 and 3, 2 is a bonus if you can. Stretching & Flexibility 2 1/31/2016 U 1 Flexibility, Static and Dynamic Stretching, and Warm-Up Flexibility, Static and Dynamic Stretching and Warm-Up 1 Readings: NSCA text: Chapter 12 pp 251 –260, 266- 274 Course web site: Supplemental optional reading articles on course web site discussed and cited in lecture notes The muscles must be conditioned slowly to greater degrees of stretch. DYNAMIC WARM-UP EXAMPLES All!pictures!are!credited!to!Google!Images!!!! Golf Specific Strengthening and Stretching Exercises Jennifer Gatz, M.A., Exercise Physiologist The exercises attached are intended to help improve your strength and flexibility of the muscles used most during the sport of golf. Complete warm up prior to sports/activity which includes dynamic stretching 2. Pec Fly with Overhead Raise: With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). Biceps stretch: Stand facing a wall (about 6 inches, or 15 centimeters, away from the wall). Alternative Dynamic Warm-Up Exercises Low Impact Exercises: 1. /N 3 Hold 15 seconds. exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Do not “over-stretch” to the point of pain. Neck stretch. {{{;�}�#�tp�8_\. Exercises can improve mobility and decrease the chance of injury or reinjury. This back stretch is great for gaining greater mobility in your spine, and can even help … b. Sep 19, 2013 - How To Treat Low Back Pain Relief At Home Step By Step With Pictures?. $�kQ#Èb`•ş¤��8 òŒšŒ»Ùr”Xn0Ï`ÖbñÒd™^•ÜÉ‹Ö°{ËfIҬѬaí|£z^õ¼(»ˆ�(»àVS ­ˆ_ïÖÏÜœœ << First stretch should be gentle, Dynamic stretches. Find warm up exercise stock images in HD and millions of other royalty-free stock photos, illustrations and vectors in the Shutterstock collection. Dynamic stretching involves actively moving a joint or muscle through its full range of motion. hŞb``àg``úÀÀÆÀ ´„Aˆ„€bì,x®\w Š]`P’ÛÔ¾º¡»Ï¢Ï€/à‹(UßvÍ�§ï¹C¡—ò‰uù»öÚ½’œ�¶¨Ö÷—Ʋœ{Â6NMW{ìm¦ÚÔ »u½2KNß¿F¯÷‰q‹k/ÿ¾üòn­Ï•“‚Š-7wS¦�Cg‘;¿’NÆ!ÖÓ"j! 3. Example: cobra and downward dog. • AIS Stretching o Hamstrings o Quads • Activation Series o Monster Walk Variations o Quadruped Exercises o Core Series • Dynamic Flexibility Exercises . 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