Spartan Dynamic Stretch Warm-Up Routine The Dynamic warm up incorporates flexibility, co-ordination and balance along with muscle/joint awareness. It starts from the ground up targeting the ankles, knees, hips and trunk. Once the body is primed and blood starts to flow we target the upper body, core, shoulder, elbows and wrists. Make sure to incorporate this warm up before all workouts and activities for maximum results, flexibility and help to stay injury free. Spartan Dynamic Warm Up Stretch Routine – Demo Spartan Dynamic Stretch – Perform after Dynamic Warm Up – 10 minutes Set your Gymboss Timer for 30 seconds intervals and perform each exercise one after the other for one round and follow up with the Spartan Workout of the Day 1. Toe and Heel Lifts 2. Foot Circles 3. Knee Circles 4. Hip Circles 5. Spinal Rotations (side to side swings) 6. Lateral Side Flexion 7. Arm Circles 8. Chest Breast Stake 9. Reverse Stroke 10. Elbow Circles 11. Wrist Circles 12. Finger Waves 13. Knee Extension Squats 14. Side Lunges Methods of Stretches There are different types of stretches that can be used and not all are created equal. I think it is important to get a brief understanding of the different stretches that can be used. Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury. Static: involves lengthening a muscle or muscle group to extend its range of motion and then holding it. These stretches are held steadily, stretching to the farthest point you comfortably can for between 20-60 seconds. Static stretching needs to be performed when the muscle is warm and is done after the training or workout session. Ballistic: Ballistic stretching uses bouncing; rebounding and the momentum of a moving body or force the limb into an extended range of motion. This is stretching, or “warming up”, by bouncing in and out of a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. This type of stretching is very risky and should not be used without supervision of a knowledgeable trainer. Active: this is stretching without an aid. This is a type of static stretching; you stretch one muscle by contracting the opposing muscle. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your antagonist muscles. Passive: This is a type of static stretching that involves a partner that will assist in moving the limb into the new position. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. Isometric: is a type of static stretch in which you tense a muscle in order to reduce tension in it. This involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles. The use of isometric stretching is one of the fastest ways to develop increased flexibility and is more effective than either passive stretching or active stretching alone. PNF (Proprioceptive Neuromuscular Facilitation): is a stretching technique that combines stretching and contracting the muscle. PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. It is not really a type of stretching but is a technique of combining passive and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility.
June 13, 2012