Dynamic stretching before sport has two functions: to increase your range of motion to what is necessary for your sport and to wake up the relevant muscles. Sports physio Maryke demonstrates how far to move with this type of stretching, using warming up for running as an example.
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📽️ Other videos you may find useful:
▶️Dynamic Stretching Examples, Benefits, Disadvantages [ Ссылка ]
▶️How Warm-ups Prevent Injuries & What Components To Include [ Ссылка ]
▶️Static Stretches - Before Workouts, After Workouts, Why They’re Not Bad [ Ссылка ]
📚Chapters:
00:00:00 Introduction
00:01:03 Increasing your range of motion and waking up your muscles
00:02:15 Demo stretches for running
00:06:58 How we can help
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References:
Behm, David G., et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied Physiology, Nutrition, and Metabolism 41.1 (2015): 1-11.
Chatzopoulos, Dimitris, et al. “Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time.” Journal of Sports Science & Medicine 13.2 (2014): 403.
Herbert, Robert D., Marcos de Noronha, and Steven J. Kamper. “Stretching to prevent or reduce muscle soreness after exercise.” The Cochrane Library (2011).
Kay, Anthony D., and Anthony J. Blazevich. “Effect of acute static stretch on maximal muscle performance: a systematic review.” Medicine & Science in Sports & Exercise 44.1 (2012): 154-164.
Loughran, Martin, et al. “The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial.” Physical Therapy in Sport 25 (2017): 47-54.
Murphy, Justin R., et al. “Aerobic activity before and following short-duration static stretching improves range of motion and performance vs. a traditional warm-up.” Applied Physiology, Nutrition, and Metabolism 35.5 (2010): 679-690.
Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med 2017:1-27.
Samson, Michael, et al. “Effects of dynamic and static stretching within general and activity specific warm-up protocols.” Journal of Sports Science & Medicine 11.2 (2012): 279.
Simic, L., N. Sarabon, and Goran Markovic. “Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review.” Scandinavian Journal of Medicine & Science in Sports 23.2 (2013): 131-148.
Yamaguchi, Taichi, and Kojiro Ishii. “An optimal protocol for dynamic stretching to improve explosive performance.” The Journal of Physical Fitness and Sports Medicine 3.1 (2014): 121-129.
Bizzini M, Dvorak JFIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review. British Journal of Sports Medicine 2015;49:577-579.
