As I have discussed in the past articles, static stretching is not the stretch of choice prior to physical activity. Fewer injuries are not seen in those who do static stretching vs. those who do not. There are also performance benefits
to not performing static stretches prior to athletic activity, especially of the muscle that will be needed most. An example of this would be a basketball player who stretches his calf muscles with static stretching prior to a game. The basketball player relies heavily on his calf muscles to jump; studies have shown decreased jump height following static stretching of the calf muscles. In this regard, static stretching will make him a less effective player. A great way for the basketball player to warm-up prior to a game is discussed below. The following example of a dynamic warm-up can be used prior to most physical activities and sports:
- Light jogging for approximately 100-150 yards.
- 10 repetitions of each of the following:
- Squats.
- Forward and lateral lunges using both legs.
- Trunk flexion and extension (hands on hips, bend forward and then back).
- Leg swings, both forward/backward and side to side.
- Raise arms over head as you rise up onto your toes.
- With arms at shoulder height, swing arms open and closed (hug yourself).
- 25 yards of high knees (jog while trying to bring knees to chest), followed by 25 yards of butt-kickers (try to kick your butt with your heel).
- 25 yards each, forward and backward skipping.
- 25 yards of lateral shuffle, each direction.
- Lie supine (face up) and perform 10 single leg bridges on each leg.
- Lie prone (face down) and perform 10 supermans.
- Stand and perform upper body helicopters, with arms extended at shoulder height twist your trunk and swing your arms.
- Light jogging for approximately 50-100 yards.
You should now be ready to enjoy your activity. Remember, always check with your medical doctor or health-care professional prior to starting any new physical activity.