Stretching - What/When/How?
Static
Holding a position ideally for at least 30 seconds. Research suggests that most people don’t give in to a true passive stretch until after 90 seconds. These are best to do either after a workout or at a separate time of day. Check out mobilitymvmnt.com for daily stretching protocols.
Dynamic
Moving fluidly through challenging but comfortable positions, usually 10-12 times. They are thought to improve functional ROM more effectively over other types of stretching. These are best to do before a workout.
Advanced
It gets more advanced than just simply static versus dynamic. There are methods such as Functional Range Conditioning (FRC) or Controlled Articular Rotations (CARS) that are gaining more traction in the mobility world. Check out these links to check them out and if you’re in Calgary, check out Coalition Performance or Dynamic YYC to learn more!
-Lyns
