Plus, you’ll find static and dynamic stretches worth incorporating into yourrecovery routine.
Static vs.
In turn, both dynamic and static stretches have different effects on the body.
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The amount of time you perform each stretch also varies.
During a static stretch, you might hold your position for one to three minutes, says Chan.
When to Perform Static vs.
Dynamic Stretching
Generally speaking, you’ll want to work through a dynamic stretching routinepriorto exercise, says Chan.
“Doing [dynamic stretching] before a workout is important to prevent injury,” she adds.
Translation: Static stretches just aren’t ideal for a pre-workout routine, says Chan.
bridges, frog pumps), she says.
5 Static Stretches to Try
Child’s Pose
A.Sit up comfortably on heels.
B.Roll torso forward, keeping hips on heels, and bring forehead to rest on the floor.
C.Lower chest as close to knees as comfortable, extending arms in front, palms facing down.
Inhale and exhale, slowly and deeply.
Hold for 1 minute.
Seated Twist
A.Sit upright on the floor with legs extended and hands resting on thighs.
B.Bend left knee, then cross left foot over the outside of right thigh.
E.Press right elbow against elbow knee, inhale, then exhale while twisting further to the right.
Hold for 1 minute.
Switch sides; repeat.
Draw lower belly up and in.
B.On an inhale, lengthen spine.
On an exhale, hinge at hips and fold forward, making sure to keep back straight.
Rest fingertips on the floor in front of body and draw shoulders down and away from ears.
C.Keeping back straight and shoulder blades together, gently press arms away from body.
Hinge at hips to fold forward, reaching palms to the floor (bending knees if necessary).
B.Keeping core tight and legs straight, walk hands forward to come to a high plank position.
Lower hips to the floor and gently bend upper body backward.
C.Lift hips to return to a high plank, then walk hands back toward feet.
Roll up one vertebra at a time to return to the starting position.
Continue for 45 seconds.
Actively push away from the floor and maintain a straight line from head to heels.
C.Step right foot forward and place on the floor next to right pinky finger into a lunge.
Relax and sink hips and back to sink toward floor.
Hold for 1 breath.
Repeat movement on the opposite side.
Continue for 45 seconds, alternating sides.
B.Keeping legs straight, hinge at hips and reach left hand to right foot.
Reverse the movement to return to standing, then hinge at hips and reach right hand to right foot.
Dynamic Neck Stretch
A.Sit on the floor cross-legged with hands resting on top of knees.
B.Reach right arm overhead and place right hand on left ear.
C.Gently and slowly, tilt head to the right while adding a light pressure.
Hold for two full breaths, then release hand from ear and lower arm back to knee.
Repeat on the opposite side.
