Another noobish stretching Q.

[Ehsan_Karam]

So in the Mastering the Rubber Guard book Eddie is advocating static stretches, however in the Ryan Hall youtube series that everyone on here seems to recommend Ryan is teaching dynamic stretching. What are the pros and cons of each? Which seems to work better? Any thoughts or personal experiences would be greatly appreciated.

[Jared Gammel]

http://www.nytimes.com/2008/11/02/sp...=5070&emc=eta1

[Dustin C.]

http://www.nytimes.com/2008/11/02/sp...=5070&emc=eta1

I've read a lot of different studies and books seems like all the "experts" even disagree :-/

Isn't that mainly talking about warming up?

[Dustin Lou]

i didnt click the link, but i do a mixture of each. static stretching, they say, reduces your strength for up to 30 minutes afterwards which is why a lot of people recommend dynamic stretching pre-workout and static post-workout. i usually do some warm-up stuff like jump rope and high knee stuff to get my blood pumping, then go into my static stretches and end with dynamic stretches. i just keep a nice mixture and it seems to work for me. (i can easily put one leg behind my head and arm and on a good day, both).

[Jared Gammel]

Dustin is pretty much spot on.

I've read a lot of different studies and books seems like all the "experts" even disagree :-/

Isn't that mainly talking about warming up?

Yes. It's talking about when to use the different varieties of stretches. If you are warming up for competition, static stretches that tear your muscles down may not be the smartest choice, if you want to preform at your maximum ability. Things like high knees and other dynamic stretches will warm your muscles up without damaging them.

Static stretches still are very useful for gaining and maintaining flexibility. They should be done at the proper time however, not right before you want to preform at your best.

[Dustin Lou]

Dustin is pretty much spot on.



Yes. It's talking about when to use the different varieties of stretches. If you are warming up for competition, static stretches that tear your muscles down may not be the smartest choice, if you want to preform at your maximum ability. Things like high knees and other dynamic stretches will warm your muscles up without damaging them.

Static stretches still are very useful for gaining and maintaining flexibility. They should be done at the proper time however, not right before you want to preform at your best.

yeah thats exactly what i read somewhere once. although i still think its ok to do static stretches before you perform...just not immediately before. keep it at least 30 minutes prior and stay loose with the dynamic stretches, just keep the blood flowing and the muscles loose. theres a bunch of neuromuscular reasons as to why you should do dynamic but i dont feel like getting into it right now lol

[AJ Camacho]

I do light static stretching before training but my best gains are through hard static stretching at the end of training, once I'm warmed up. Thinking about it I should probably stick to light dynamic stretching before I'm warmed up.

[michael craig]

yes ,do both..

[Chris Leavelle]

I think people are getting too caught up in the particulars. Just stretch, any stretch is better then no stretch. Everyone's body is different and will react different. Ive been doing static stretches for a while and wasnt seeing the improvement that I wanted so I started going to Yoga. You got to find what works for you and do it.

[JayPagesJJ]

I do a combo of Dynamic/Ballistic, static, PNF, and SMR type of stretching. I feel incorporating all 4 methods will help increase flexibility much quicker than static alone. Basically the dynamic/ballistic stretches will warm your muscles up and prep them for the static stretches. PNF (proprioceptive neuromuscular facilitation) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. SMR (self myofascial release) is a technique that, when done properly, can return fascia to its original, flexible state. Over time fascia builds up knots, or trigger points due to trauma to the muscle. These knots are basically scar tissue that have built up, inhibiting fascia from efficiently performing its duties. SMR uses the foam roller to perform the techniques in order to roll out the knots.