How & When to Stretch

What's covered in this article?

1. Dynamic Stretching

2. Static Stretching

3. Integration in the OPT Model

4. Practical Guidelines

5. How to Warm Up

6. Self-Assessment with the OHSA

7. Safety & Injury Prevention

8. Sample Foam Roll Routine

9. Sample Squat Mobility Dynamic Warm-Up

10. Mobility/Flexibility/Warm-Up/Cool-Down Resources

11. Warm-Up Routine

12. 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:

1. Purpose: Enhances dynamic flexibility and is effective for warming up.

2. Application: Should be performed in a controlled manner with movements that are specific to the activity or sport that follows.

3. 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:

1. Purpose: Enhances overall flexibility and helps to lengthen muscles post-exercise.

2. Application: Should be performed after a workout when muscles are warm to prevent injury and promote relaxation.

3. 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:

How to Warm 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.

Everett Miner, NASM-CPT @minerfit