- Dynamic stretches help a person warm up muscles and joints prior to a workout, such as jumprope, relaxed jump shots (basketball), jumping jacks, burpees, jump squats, or a slow jog. Yes, it is a warm up.
- Static stretching is a held stretch for approximately 10-30 seconds or more, such as seated forward bend, quadriceps, forward lunge, side lunge, etc.
modified puppy pose
(7) locust pose or upward facing dog to stretch your rectus abdominis and anterior core.
Here is a link of a demonstration: https://www.instagram.com/p/BhHv_vfFsQQ/?utm_source=ig_web_copy_link
Do the stretches that feel comfortable for you and modify it to your physiological barriers. Talk with your doctor before trying.
Some studies have shown benefits with stretching but on the contrary, some studies have shown that it will not reduce muscle injuries. One study exhibited improvement in low back pain and another did not show improvement for achilles tendinopathy. Here are some benefits:
(a) improves flexibility
(b) improves blood flow to your muscles
(c) improves your range of motion
(d) increases your performance in physical activities
(e) treats and prevents back pain
(f) stress reliever
(g) attempts to correct poor posture
(h) opportunity for meditation
(i) calm down headaches due to stress.
(j) calm muscles down and remove waste products
(l) reduce soreness
Personally, I feel more mobile and my body has been in the best shape that it has ever been. I have had quick recoveries from workouts and races due to my dedicated pre warm ups and post workout stretching.
In conclusion, I love stretching and will ALWAYS make it a part of my workout routines.
Please see you doctor if you have further questions or before engaging in this activity. Opinions are mine and do not reflect my employer, Geisinger.