Dynamic vs. Static Stretching

DYNAMIC VS. STATIC STRETCHING

Issue #20
Happy Thursday!

In this issue, we're diving into the differences between dynamic and static stretching, their benefits, when to use each, and how to effectively incorporate them into your fitness regimen. We hope you enjoy this read!

QUOTE TO CONSIDER

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
– Carol Welch

COACHES CORNER

COACH JOSE
Certified Personal Trainer

💡 Advice: Listen to your body and adjust your stretching routine based on how you feel. Pay attention to areas of tightness or discomfort and focus on stretches that target those areas to improve mobility and prevent injury.

COACH EMMA
Certified Personal Trainer

📚 Read: "Stretching Anatomy" by Arnold G. Nelson and Jouko J. Kokkonen. This book offers comprehensive insights into the principles of stretching, including dynamic and static techniques, along with detailed illustrations to guide your practice.

WORKOUT OF THE WEEK

⚡️ DYNAMIC WARM-UPS AND STATIC COOL-DOWNS
How To Guide

Follow these step-by-step instructions for each exercise to ensure proper form and maximize effectiveness.

Dynamic Warm-Up:

1. Arm Circles:

   • Stand with feet hip-width apart and extend arms straight out to the sides.

   • Make small circles in a forward motion for 20 seconds, then reverse for another 20 seconds.

2. Leg Swings:

   • Hold onto a stable surface for support.

   • Swing one leg forward and backward in a controlled motion, gradually increasing the range of motion with each swing.

   • Repeat 10 swings on each leg.

3. Torso Twists:

   • Stand with feet shoulder-width apart.

   • Place hands on hips and rotate torso from side to side, keeping hips stable.

   • Perform 10 twists on each side.

4. Walking Lunges:

   • Step forward with right foot and lower body until both knees are bent at a 90-degree angle.

   • Push off the right foot to return to the starting position and repeat on the left side.

   • Continue alternating for 10 lunges on each leg.

5. High Knees:

   • Stand tall and lift your right knee towards your chest while simultaneously pumping your left arm forward.

   • Alternate quickly between legs, aiming to bring each knee to hip height.

   • Perform 20 high knees on each side.

Static Cool Down:

1. Hamstring Stretch:

   • Sit on the ground with one leg extended straight and the other bent, foot against the inner thigh of the opposite leg.

   • Reach towards toes, feeling stretch along the back of the extended leg.

   • Hold for 20-30 seconds, then switch legs.

2. Quadriceps Stretch:

   • Stand tall and bring the right heel towards the glutes, grabbing the ankle with the right hand.

   • Gently pull the heel closer to the body until feeling a stretch in front of the thigh.

   • Hold for 20-30 seconds, then switch legs.

3. Calf Stretch:

   • Stand facing the wall with hands pressed against it at shoulder height.

   • Step one foot back and press the heel into the ground, keeping the leg straight.

   • Lean forward until feeling a stretch in the calf of the back leg.

   • Hold for 20-30 seconds, then switch legs.

4. Shoulder Stretch:

   • Extend one arm across the body at shoulder height.

   • Use the opposite hand to gently press the arm towards the chest until feeling a stretch in the shoulder.

   • Hold for 20-30 seconds, then switch arms.

5. Triceps Stretch:

   • Reach one arm overhead and bend the elbow, bringing the hand towards the center of the back.

   • Use the opposite hand to gently press on the bent elbow until feeling a stretch along the back of the arm.

   • Hold for 20-30 seconds, then switch arms.

FUEL YOUR WEEK

🍲 GRILLED CHICKEN AND VEGGIE POWER BOWLS
Quick, Healthy, and Perfect for Meal Prep

This power bowl is packed with protein, healthy fats, and vibrant vegetables, this meal is perfect for lunch or dinner and can be prepped ahead of time for convenience.

Ingredients:

• For the Chicken:

  • 2 boneless, skinless chicken breasts

  • 1 tablespoon olive oil

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

  • Salt and pepper to taste

  • Juice of 1 lemon

• For the Veggies:

  • 1 red bell pepper, sliced

  • 1 yellow bell pepper, sliced

  • 1 zucchini, sliced

  • 1 cup cherry tomatoes, halved

  • 1 tablespoon olive oil

  • Salt and pepper to taste

• For the Base:

  • 2 cups cooked brown rice (or your favorite grain alternative)

  • 1 avocado, sliced

  • 2 tablespoons fresh cilantro, chopped (optional)

• For the Dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon Dijon mustard

  • 1 garlic clove, minced

  • Salt and pepper to taste

Instructions:

1. Prepare the Chicken:

   • In a bowl, mix olive oil, garlic powder, paprika, salt, pepper, and lemon juice.

   • Coat the chicken breasts with the mixture and let marinate for at least 15 minutes.

   • Preheat your grill or grill pan to medium-high heat.

   • Grill the chicken until fully cooked.

   • Remove from the grill and let it rest for a few minutes before slicing.

2. Cook the Veggies:

   • Toss the sliced bell peppers, zucchini, and cherry tomatoes with olive oil, salt, and pepper.

   • Grill the veggies until they are tender and slightly charred.

3. Assemble the Bowls:

   • Divide the cooked brown rice among four bowls.

   • Top each bowl with grilled chicken slices, grilled veggies, and avocado slices.

   • Sprinkle with fresh cilantro if using.

4. Prepare the Dressing:

   • In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper.

   • Drizzle the dressing over each bowl.

5. Serve and Enjoy:

   • Serve immediately or store in the fridge for up to 4 days for a quick and healthy meal prep option. Enjoy!

BEYOND THE BENCH

💪 DYNAMIC VS. STATIC STRETCHING
Understanding the Differences

Dynamic Stretching:

Dynamic stretching involves moving parts of your body and gradually increasing your reach, speed, or both through a full range of motion. Unlike static stretching, where you hold a stretch for a set amount of time, dynamic stretching involves continuous movement. Common examples of dynamic stretches include leg swings, arm circles, walking lunges, and torso twists.

Benefits of Dynamic Stretching:

1. Warm-Up: Dynamic stretching serves as an effective warm-up activity, increasing blood flow, heart rate, and body temperature, which prepares your muscles and joints for more vigorous activity.

2. Improved Range of Motion: By actively moving your muscles through their full range of motion, dynamic stretching helps to improve flexibility and joint mobility.

3. Sports-Specific: Dynamic stretches replicate movements found in particular sports or activities. For instance, runners can benefit from dynamic stretches like high knees, leg swings, and walking lunges. These exercises mimic the motions used in running, helping to improve muscle coordination and body awareness.

4. Enhanced Performance: Research suggests that incorporating dynamic stretching into your pre-workout routine may improve athletic performance, including speed, power, and agility.

When to Use Dynamic Stretching:

Dynamic stretching is best performed as a warm-up before engaging in physical activity. It's particularly useful before activities that require explosive movements or agility, such as sprinting, jumping, or sports like basketball or soccer. Aim to incorporate dynamic stretches that target the muscle groups you'll be using during your workout or activity.

Static Stretching:

Static stretching involves holding a stretch position for a specific duration, typically ranging from 15 to 60 seconds. During static stretching, you gently elongate the muscle to the point of tension and hold the position without bouncing or jerking. Common static stretches include hamstring stretches, quadriceps stretches, calf stretches, and shoulder stretches.

Benefits of Static Stretching:

1. Improved Flexibility: Static stretching helps to lengthen muscles and tendons, leading to improved flexibility over time.

2. Relaxation and Stress Reduction: Holding static stretches can promote relaxation and reduce muscle tension, making it a great addition to cool-down routines or stress relief.

3. Injury Prevention: By increasing flexibility and range of motion, static stretching may reduce the risk of injury during physical activity or daily movements.

4. Recovery: Incorporating static stretching into your post-workout routine can aid in muscle recovery by promoting blood flow and reducing muscle soreness.

When to Use Static Stretching:

Static stretching is most effective when performed after a workout or physical activity. It helps to alleviate muscle tightness, reduce the buildup of lactic acid, and promote relaxation. Additionally, static stretching can be beneficial when done separately as part of a flexibility-focused routine, such as yoga or Pilates.

Combining Dynamic and Static Stretching:

Combine dynamic and static stretching for comprehensive benefits. Begin with dynamic stretches to prepare your body for movement and increase blood flow. After your workout, switch to static stretches to relax muscles and promote flexibility for recovery.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

Feel free to reply to this email with your thoughts, questions, or feedback.

At Self Revolution, We provide a comprehensive online coaching experience integrating personalized training plans, nutritional guidance, and habit & lifestyle coaching.

This newsletter provides general information. For personalized advice, consult relevant experts. We carefully select products and may earn commissions from purchases through links.