What's covered in this article?
Dynamic Stretching
Static Stretching
Integration in the OPT Model
Practical Guidelines
How to Warm Up
Self-Assessment with the OHSA
Safety & Injury Prevention
Sample Foam Roll Routine
Sample Squat Mobility Dynamic Warm-Up
Mobility/Flexibility/Warm-Up/Cool-Down Resources
Warm-Up Routine
Nightly Flexibility Routine
Dynamic Stretching
Dynamic stretching involves moving parts of your body through a full range of motion while gradually increasing reach, speed of movement, or both. It is typically used as part of the warm-up routine to prepare the muscles for more intense activity. Dynamic stretches are designed to improve flexibility, coordination, and balance, as well as increase blood flow and muscle temperature. Some key points about dynamic stretching from the NASM material include:
Purpose: Enhances dynamic flexibility and is effective for warming up.
Application: Should be performed in a controlled manner with movements that are specific to the activity or sport that follows.
Examples: Leg swings, arm circles, walking lunges, and torso twists.
Static Stretching
Static stretching involves extending a muscle to its fullest length and holding that position for a period of time. It is typically used after a workout to help relax the muscles, improve overall flexibility, and aid in recovery. Key points about static stretching include:
Purpose: Enhances overall flexibility and helps to lengthen muscles post-exercise.
Application: Should be performed after a workout when muscles are warm to prevent injury and promote relaxation.
Examples: Seated forward bends, standing quadriceps stretch, and overhead triceps stretch.
Integration in the OPT Model
The NASM's Optimum Performance Training (OPT) model incorporates both static and dynamic stretching at different phases of training:
Stabilization Endurance Phase: Primarily uses static stretching to help correct muscle imbalances and improve posture. Static stretches are often held for 30 seconds.
Strength Endurance, Hypertrophy, and Maximal Strength Phases: Incorporate active-isolated and dynamic stretches to prepare the body for increased physical demands.
Power Phase: Emphasizes dynamic stretching as part of the warm-up to prepare muscles for high-intensity activities.
Practical Guidelines
Dynamic Stretching: Perform 1-2 sets of 10-15 repetitions using controlled, smooth movements.
Static Stretching: Hold each stretch for 20-30 seconds and repeat 1-3 times. Ensure muscles are adequately warmed up before static stretching to prevent injuries.
For more details on warming up, check out my blog post on warming up:
Self-Assess with the Overhead Squat Assessment (OHSA)
Learn how to perform the OHSA with this guide. Video yourself performing the assessment to identify compensations and adjust your training accordingly.
Safety and Injury Prevention
Avoid injuries by incorporating proper stretching, warm-up, and cool-down routines. Ensure proper technique during training.
Sample Foam Roll Routine
Foam Roll T-Spine
Foam Roll Lats
Foam Roll Pec/Shoulder
Band-Assisted Overhead Stretch
Sample Squat Mobility Dynamic Warm-Up
Lunge Position Mobilization
Hip Controlled Articulate Rotations
Marches and Knee Hugs
BW Lunge to Twist
Good-Morning
DB Goblet Front Squat (5-sec hold)
Mobility/Flexibility/Warm-Up/Cool-Down Resources I like:
Limber 11: DeFranco’s Flexibility Routine
Agile 8: Agile 8 Routine or Video
Simple 6: Simple 6 Gifs or Video
World’s Greatest Stretch: World’s Greatest Stretch
Sample Warm-Up Routine
Knee Hugs-Hip Openers
Cross Body Reaches
Arm Circles with Calf Stretch
Good Mornings
Torso Twists
1-2-3 Heismans
Nightly Flexibility Routine
Glute Bridges
Foam Roll Calves and Hamstrings
Foam Roll Back Thoracic Extension
Hamstring Stretch
Lat Stretch on Edge of Bed
Child’s Pose Stretch
Cat-Cow Stretch
Chest Stretch/Massage
Calf Stretch
Chin Tuck Routine (Laying down, upright, upright and back)
Neck Stretch (Look right and left, hold)
If you’d like to ensure you’re safely and effectively reaching your goals, consider my personal training services to help you through your journey!
Schedule a quick call with me to get started.
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