Active Warm-Up, Dynamic & Static Stretching<br />Chris Keating PT, DPT<br />Strive Physical Therapy<br />
Why Do Anything At All?!?!<br />Why do you stretch?<br />Improve Flexibility<br />Decrease Risk of Injury<br />Decrease De...
Our Goals For Tonight<br />Learn about the different ways to improve flexibility<br />Be able to apply the three warm-up r...
Active Warm-Up Examples<br /><ul><li>Jogging
Jumping Rope
Jumping Jacks
Walking Briskly
Biking</li></li></ul><li>Effects of Active Warm-Up<br />Increased Heart Rate<br />Increased Blood Flow to Muscles<br />Imp...
Static Stretching Examples<br /><ul><li>Quad
Gastroc/Soleus
Hamstring
ITB (Illiotibial Band)
Hip Flexor
Groin
Lumbar Spine</li></li></ul><li>Gastroc<br />Soleus<br />
Groin<br />Hip Flexor<br />
ITB<br />Lumbar Spine<br />
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Active Warm Up, Dynamic &amp; Static Stretching

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A Consumer-based education series for flexibility and warm-up training.

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Active Warm Up, Dynamic &amp; Static Stretching

  1. 1. Active Warm-Up, Dynamic & Static Stretching<br />Chris Keating PT, DPT<br />Strive Physical Therapy<br />
  2. 2. Why Do Anything At All?!?!<br />Why do you stretch?<br />Improve Flexibility<br />Decrease Risk of Injury<br />Decrease Delayed Onset Muscle Soreness<br />Improve Performance<br />Do you stretch before or after running?<br />How long do you stretch?<br />What are you stretching?<br />How are you stretching?<br />
  3. 3. Our Goals For Tonight<br />Learn about the different ways to improve flexibility<br />Be able to apply the three warm-up routines <br />Understand the pros & cons of each method<br />Keep you running better & healthier<br />
  4. 4. Active Warm-Up Examples<br /><ul><li>Jogging
  5. 5. Jumping Rope
  6. 6. Jumping Jacks
  7. 7. Walking Briskly
  8. 8. Biking</li></li></ul><li>Effects of Active Warm-Up<br />Increased Heart Rate<br />Increased Blood Flow to Muscles<br />Improved Flexibility<br />Activated Muscle Spindles <br />Compensated Respiratory System<br />Improved Muscle Performance <br />
  9. 9. Static Stretching Examples<br /><ul><li>Quad
  10. 10. Gastroc/Soleus
  11. 11. Hamstring
  12. 12. ITB (Illiotibial Band)
  13. 13. Hip Flexor
  14. 14. Groin
  15. 15. Lumbar Spine</li></li></ul><li>Gastroc<br />Soleus<br />
  16. 16. Groin<br />Hip Flexor<br />
  17. 17. ITB<br />Lumbar Spine<br />
  18. 18. Effects of Static Stretching<br />Decreased Motor Power<br />Increased Muscle Length<br />Micro-Tears to Muscle Tissue<br />All Depends on How Long You Stretch!<br />10s, 30s, 60s or longer?<br />
  19. 19. Dynamic Examples<br /><ul><li>Leg Lifts
  20. 20. Butt-Kicks
  21. 21. Pike Stretch
  22. 22. Hacky-Sack
  23. 23. Toy Soldier
  24. 24. Walking Lunges</li></li></ul><li>Video <br />http://bcove.me/d5ejbh7l<br />
  25. 25. Effects of Dynamic Stretching<br />Increased Heart Rate<br />Increased Blood Flow<br />Increased Core Temperature<br />Increased Muscle Spindle Activity<br />Increased Muscle Length<br />Sport-Specific<br />
  26. 26. Pros & Cons<br />Dynamic <br />Static<br />Pro<br />Mimics effects of active warm-up<br />HR, Core Temp, Muscle Excitability, Cardio<br />Improves muscle performance<br />Sport-Specific<br />Con<br />Not as effective at improving flexibility<br />Pro<br />Increases flexibility<br />Con<br />Decreases muscle performance<br />
  27. 27. Recommendations<br />Studies show that dynamic stretching does not reduce and can improve muscle power<br />Static stretching is important to improve flexibility but impairs performance<br />Take Home Message:<br />Active Warm-Up 5-10mins<br />Dynamic Stretch before the run<br />Static Stretch after the run<br />
  28. 28. Questions?<br />

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