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Do This 4Min Dynamic Stretch Before Every Workout
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Video Source: www.youtube.com/watch?v=Ze63eMwrlBI
Do This 4-Min Dynamic Stretch Before Every Workout • warm up exercises before workout,dynamic stretching,warm up routine before workout,dynamic stretching before workout,warm up exercise before workout,warm up before workout,workout,stretch,5 min stretch,stretching before workout,warm up workout,warm up stretches before workout, • Dynamic Stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety. 💪🏋️♂️ • Static stretches, on the other hand, involve standing, sitting, or lying still and holding a single position for up to 45 seconds. 🧘♀️⏳ • Is dynamic or static stretching better? 🤔 • For years, static stretching was believed to be the best warm-up method. However, recent research has found that static stretching may be harmful, and dynamic stretching should be the focus of a warm-up! 🌟 (Dec 2020) • Dynamic stretching aims to improve mobility by using controlled movements that stimulate a muscle’s full range of motion. 🔄 It requires continuous movement, unlike static stretching, and is typically repeated in a series of 10-12 reps. These bodyweight stretches can include leg swings, arm circles, or lunges with an added twist. 🦵🔄 • Using dynamic stretches before a workout can increase blood flow, allowing quicker movements and higher intensity performance. 💥 Studies show that dynamic stretching is key to enhancing athletic performance and recreational exercise. A study from the British Journal of Sports Medicine found that “active warm-ups with exercises like sprints and plyometrics can enhance power and strength.” 📈 Likewise, a “meta-analysis of 32 studies in 2010 also found active warm-ups improve performance by 79%” (Open Fit). Overall, dynamic stretching prepares the body for high-intensity exercise and reduces injury risk. 🏃♂️🔄 • Try it at home! 👇 Do 10 arm circles before your workout, then another 10 after, and feel the difference. 🔄💪 • Static stretching increases flexibility and releases muscle tension. It involves holding a position for 15-60 seconds and repeating 2-4 times (Human Kinetics). 🧘♂️ You can target any muscle group: try a hamstring stretch, shoulder stretch, or side bend. These stretches use the end range of motion, not the full range, making them ideal for post-workout cool-downs. 🚶♂️❄️ • In contrast, using static stretches before a workout can decrease performance and increase injury risk! ⚠️ Research shows that static stretching before exercise can reduce sprint times 🏃♀️, jump height 🏀, and agility ⚽. It may also decrease muscle force, increasing the risk of joint injury (RISE Physical Therapy). That's why it's best to use static stretches to cool down after a workout rather than warm up. 🧘♂️🌀 • Before your workout, incorporate dynamic stretches like sprints or jump rope into your active warm-up. 🏃♂️🔥 After your workout, switch to static stretches to cool down, bring your heart rate down ❤️, and relax your muscles. Use this time to focus on breathing and reflect on your accomplishments. 🌬️🎯 • 📱 Stay Connected for More Fun: • Instagram: instagram.com/rani_welch • Facebook: facebook.com/MovingMeditationwithRani • TikTok: tiktok.com/@movingmeditation8 • 🔔Subscribe Now: • / @movingmeditationwithrani • #dynamicstretching #warmupexercise #stretching
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