Introduction
Exercise and games are far and an essential component in the current society and culture. Also, exercise has many positive impacts on the human body on the heart, stress and anxiety levels. In particular, exercise is an important aspect that is often ignored while, in fact, it is necessary to prevent injuries in order to achieve the maximum benefits from exercises. Of all the methods that play a key role in the prevention of an injury, one is called dynamic stretching.
It cannot be over emphasized how crucial dynamic stretching is to any athlete as well as a person who has an interest in regular exercising. That's done in the way that it's business, it's repeat, it's smooth, it's delicate; it's all about one muscle or a bunch of muscles. These types of stretches help to warm up the body by raising the rate of beating heart and the amount of blood that flows to the muscles and make the skeletal muscles more supple to offer a wide range of motion. Yet, we can say that dynamic stretching is less likely to cause injury than static stretching because warming up the muscles slows.
This article will describe dynamic stretching and how it can help prevent injuries, describe the techniques used in it, and how to apply it into our fitness programs.
Ad-vantages of Dynamic Stretching in Emitting Injuries
1. Increased mobility and greater freedom of movement
The dynamic flexibility movements involve bending and stretching muscles in an effort to further their ability to move. Dynamic stretching decreases the likelihood of contracting muscle pulls or tears during any kind of exercise due to enhancing flexibility.
2. Enhanced muscular endurance
While dynamic stretching involves controlled movement as well as the repetitive motion, in static stretching muscles are taken to their extreme limit and stretched. Performing these exercises as regularly as and in intensity to become may enhance muscular endurance that will help relieve other forms of exercises or physical activities from total muscular fatigue. In general, fatigued muscles are more likely to be injured and so increasing endurance has a way of increasing chances of preventing injury.
3. Higher pulse rate and blood pressure
Dynamic stretching enhances the heart rate and blood circulation on the muscles that is good for coordinating with the body for activity. Stretches on the other hand assist in avoiding muscle tears and strains, this is because with increased blood flow to muscles they get the oxygen and nutrients required when exercising.
4. Improved stability and steadiness
A large portion of dynamic stretching exercises deals with postures of balance and stability; two fundamental aspects that determine protection from injuries when engaging in sports and exercise. This can lead to better balance and coordination, and better position meaning that you will avoid falls or slipping and as a result be less likely to injure yourself.
5. One of the benefits of massage is that it helps decrease muscle’s tonus and hardness.
For being more specific, dynamic stretching prevents muscle cramp and tightness by means of smooth, continuous moves that get them ready for action. The decrease in muscle tone is likely to reduce the probability of getting injured during particular movements during exercising.
Types of Dynamic Stretches
1. Leg Swings
High knees … help in warming-up and stretching of the hip flexors, thigh and buttock muscles or gluteal muscles. To do this stretch; stand on one leg while leaning against a fixed surface or holding on to a support. With the right leg standing now, stretch left leg 3, postpone the stretching of that leg and raise it; lowering it to the right on as if it were swung right and left with little force. Do ten to fifteen replications with the left leg, then repeat the same with the right leg.
2. Arm Circles
Arm circles are a perfect example of a dynamic stretch for the shoulder and the upper back. With your feet spread sides distance apart, open your arms and make a circle. To perform this exercise at least 10-15 repetitions in each direction, always making sure to move slowly in order to avoid straining any muscles.
3. Walking Lunges
The walking lunge is a great mobility exercise that really stretches the quads, hamstrings, glutes, and calves. Execution: Begin this exercise by placing your right foot forward than lowering your body into a lunge pose with the right knee at 90 degrees to the hip’s joint. Step with your right foot to the side, then drag the left foot and step to the side again with the right foot. Each leg should be done 10-15 repetitions.
4. High Knees
Another dynamic stretch is common when a person is running, jogging, skipping, or in any kind of physical motion; the high knees work on quads, glutes, and the hip flexor muscles. While standing you should bend your legs at the knee and bring the knees up to the chest while switching between the legs. Complete 20-30 press ups which are smooth and be certain to take considerably less time between each repetition.
5. Side-to-Side Arm Swings
Swinging the arms from the side to sides forming circles is a dynamic stretch to the shoulders, arms, and chest muscles. Start with your legs slightly apart, then with your elbows relaxed and pointed to the sides, bounce your arms up and down. It can be done in a range of 10-15 iterations in both directions.
Making Dynamic Stretching Part of Your Exercise Plan
1. Warm-up before workouts
Dynamic stretching must be performed before any exercise and it is a part of the warm up program. Spend between 5-10 minutes doing the dynamic stretches concentrating on muscle areas that are active during the workout.
2. All strength and cardio exercises should be preceded with and followed by dynamic stretches.
Dynamic stretches on the other hand can both be carried out before workouts or as warm up, and also after workouts or cool down. It’s supportive to muscle recovery and removes soreness and stiffness in muscles that were employed on the earlier time table workouts.
3. Vary your stretches
Lastly, make sure that you change your dynamic stretching exercises frequently to avoid the body developing a routine on same exercises. Include the different stretches that help warm up different muscles in the body, giving a perfect stretch and exercise workout.
4. This also urges everybody to pay a lot of attention to form and technique.
Correct posture and application of correct technique is a critical element if dynamic stretching is to achieve its optimal positive overall effect while at the same time avoiding negative impacts such as those resulting from injuries. Also, the movements should be slow, controlled and not stretched too much, with little jerky actions.
Conclusion
One highly recommended way of approaching this challenge is to include dynamic stretching into your fitness regimen. Proper warming up before exercises, static contraction of muscles, stretching of muscles, movements and poses all have their importance in the routine which makes dynamic stretching hold a significant position in exercising to avoid possible injuries and achieve success. But, just like its name, dynamic stretching would be much of a waste if done in inconsistent basis or with no proper form. Therefore, the dynamic stretching exercises should be done before and after workouts and it’s important to be active in preventing the injuries.
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