Before doing any stretching exercise it is important to stretch your muscles thoroughly, especially those that will be used during the workout. There are three muscles that are commonly worked upon in stretching. These muscles are the abdominal muscles, back and hip flexors. Many people ignore these muscles and stretch them at the gym when working out. The purpose of any stretching exercise is to gently increase the overall muscle length, thus facilitating better movement and exertion. Stretching before workout also makes the muscles firmer and this significantly reduces strain on the weaker muscles when more strenuous workouts are involved.
Many athletes make the mistake of only working their quads and glutes when in fact other muscles should be equally worked out to provide strength to the whole body. For instance, quads are important not just for running, but also for kicking and jumping. So, it is important for athletes to include a good mix of leg and quad stretching during their workout. Likewise, it is common for runners and basketball players to neglect hip flexors. When hip flexors are stretched properly they can improve the agility of the runner as well as help prevent injuries related to overuse.
Another example of the importance of dynamic stretching exercises is strength training. Many people do strength training without warming up which can lead to a lack of benefits and injury. While warm ups and static stretching are both important for building strength before exercise, dynamic stretching exercises are more effective at improving sport performance.
Dynamic stretching exercises take longer to perform than static ones, however, they offer an exceptional workout. This is because a greater range of motion is maintained during each repetition. This allows many people to achieve higher weights, lower weights and do more reps with each set. In addition, dynamic stretching allows people to work out the quadriceps, hamstrings and glutes without overusing them which many people do in traditional exercise settings.
A great way to incorporate dynamic stretching into an exercise routine is with jumping jacks. Jumping jacks are exercises designed to help improve explosive power. Because the legs are the most powerful muscle groups in most athletes, they should be worked thoroughly before exercising other muscle groups. For example, if a player is in the process of strengthening their quads, they should not exercise their hamstrings. By working the entire leg with jumping jacks, the hamstrings will not only be strengthened, but will also work with the quads providing a more balanced workout.
When it comes to resting after exercise, many people perform the same aerobic routine but add in a few minutes of dynamic stretches for optimal cardiovascular health. This is especially true for those who are looking to increase their stamina or endurance while performing their regular routines. When combining dynamic stretching with a warm-up consisting of cardiovascular exercise and some weight training, the athlete can ensure that their heart rate and lungs remain at a high state of efficiency for the longest amount of time possible. This allows the athlete to keep up their performance for the longest amount of time.