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Dynamic Stretching
A dynamic stretch uses the speed of a movement to stretch muscles and
tendons.
The end position
is not held. Motion is involved the whole time.
Ballistic stretching is a form of dynamic stretching that uses even more
effort to force the
muscle beyond it's limit. ( more intensive & more
likely to lead to an injury )
A dynamic stretch not necessarily has to be a kick like shown here.
Walking flat
stances or lunges also stretch your muscles dynamically.
Exercises like the one shown above can also be ballistic stretches.
( see trainer advice )
Find exercises and more information about stretching at stretching
main.
Description: Dynamic Stretching
- Lets take the example of a dynamic stretch for
the wushu front-stretchkick.
( see illustration above )
- Make your dynamic stretches sport-specific.
So try to execute the stretch like if you
were doing a front-stretchkick.
Hold with one hand on a ladder wall
and extend the other arm horizontally.
Keep your hips
motionless, look straight forward, extend both knees and
elbows and hollow your back slightly.
- Swing your right leg forward up, so that the hamstrings
are stretched
- Then let your leg fall, swing it again and kick
up again.
Only create momentum for a short moment.
If you keep creating a more and more speed as you kick up, and then
pull the leg down really fast, you are stretching ballistically.
( see trainer advice )
Trainer advice: Dynamic Stretching
- Ballistic stretching is a more intensive form
of dynamic stretching.
For example when you stand with your legs closed and fully extended
and grab your heels with both hands, then use speed, the strength of your
arms
and gravity to bring your head to your feet, that's a ballisitc stretch.
All the wushu stretchkicks for example are ballistic stretches.
Before you do them, you should warm up with static stretches and dynamic stretches.
- Sports where dynamic stretches are recommended:
Ballet, martial arts, wushu, TKD, weightlifting etc.
- Sports where only static stretches are recommended.
Bodybuilding, running, spinning, etc.
- Normal dynamic stretches are good before competitions
and if applied correctly, reduce
muscle tightness.
Related Topics: Dynamic Stretching
Videos: Dynamic Stretching
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