Dynamic Stretching vs Static Stretching: When to Use Each
When should I stretch, and what kind of stretch should I use? Dynamic or Static? Dynamic stretching involves moving a joint through its full range to increase flexibility, and static stretching involves holding a single position for several seconds to also help with flexibility. Pre and post workout stretching can help prevent injuries, so it’s important to know when to do each version of stretching.
Pre workout:
Muscles need time to warm up, and stretching helps circulate more blood to those areas, allowing for a greater range of motion and flexibility. Stretching also helps lower the risk of injury. 5-10 minutes of dynamic stretching is best for before a workout.
Post workout:
Static stretches are best after a workout to get the body calmed back down. Cooldowns after high-intensity activity helps gradually bring the heart rate, body temperature, and blood pressure back down to normal.
The pelvic floor muscles are often overlooked, and people don’t think about strengthening them. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it’s best to start with a little and slowly progress.
Bell’s Palsy is the sudden weakness of your facial muscles on one half of the face. These exercises may seem like you are just making funny faces, but this will help get the weak muscles working again.
People often have bad posture when they are working at a desk or gaming all day. This video will show you some great tips on what to look for in a chair to give you the best sitting posture to help reduce neck and back pain.
Muscle Scraping can help promote tissue healing, improve motion, and help reduce pain. This form of scraping therapy evolved from the traditional Chinese medicine healing technique known as Gua sha.
PTs will often analyze your gait by watching you get up and walk across the room, but most of the time we are analyzing your gait as soon as you walk into the clinic. If you have been diagnosed with gait abnormalities, these stretches and exercises might help.
Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
A rebounder is a mini trampoline that uses bounce and movement to improve balance, posture, core strength, and endurance. Rebounder physical therapy involves exercises performed on the rebounder and can be used to treat many different injuries.
The best sleeping position for you shouldn't be something you lose sleep over! Doctor Jo will show you how to get your body in a neutral sleeping position for a better night's sleep.
