Topic: Dynamic Stretching

[Dan Elric]

I've been reading a lot about dynamic stretching as opposed to static stretching and how DS is the preferable alternative before exercise/competition.  Not to say SS isn't useful, but is only to be used post-workout.  I am curious as to more thoughts on the matter.

Articles such as this illustrate my point and are well supported by research claims.

[Chris Salvato]

I've been reading a lot about dynamic stretching as opposed to static stretching and how DS is the preferable alternative before exercise/competition.  Not to say SS isn't useful, but is only to be used post-workout.  I am curious as to more thoughts on the matter.

Articles such as this illustrate my point and are well supported by research claims.

We always support static stretching immediately post workout (or at least while you are warm) and dynamic stretching at any time.

[Shae Perkins]

I've been reading a lot about dynamic stretching as opposed to static stretching and how DS is the preferable alternative before exercise/competition.  Not to say SS isn't useful, but is only to be used post-workout.  I am curious as to more thoughts on the matter.

Articles such as this illustrate my point and are well supported by research claims.

We always support static stretching immediately post workout (or at least while you are warm) and dynamic stretching at any time.

Fo shiz ma niz. I always prefer dynamic stretching as part of my warm-up, and static stretching as part of my cool down.

If I do static stretching as part of my warm-up I sometimes feel very weak and jello like. Is there a reason for that?

[Steven Low]

I wrote about this here:

http://eshlow.blogspot.com/2009/05/when-and-why-of-static-stretching.html

There's more exceptions to static stretching than you listed above

[Shae Perkins]

Thank you very much Steve:)

You mentioned not stretching to any degree that would not be required for your activity because it will cause muscle instabilty. Would it be safe to say that traceurs or practitioners of any related activity should not have to worry about that because their given activity could call for anything? I mean it's not often I am hindered by my flexibility, but I'm assuming it couldn't hurt.

[Steven Low]

Thank you very much Steve:)

You mentioned not stretching to any degree that would not be required for your activity because it will cause muscle instabilty. Would it be safe to say that traceurs or practitioners of any related activity should not have to worry about that because their given activity could call for anything? I mean it's not often I am hindered by my flexibility, but I'm assuming it couldn't hurt.

I highly doubt that you'll need the mobility of full splits or anything... but you can perform well with them if you want to work them anyway. I know Chris has his

[Spencer B]

I highly doubt that you'll need the mobility of full splits or anything... but you can perform well with them if you want to work them anyway. I know Chris has his

Hmmm... Well I guess you don't need the mobility for full splits... But, IMHO, it's a good GREAT goal to have and to cross off the list.

And I'm sure there's something that requires that kind of flexibility...

[Chris Salvato]

I highly doubt that you'll need the mobility of full splits or anything... but you can perform well with them if you want to work them anyway. I know Chris has his

Hmmm... Well I guess you don't need the mobility for full splits... But, IMHO, it's a good GREAT goal to have and to cross off the list.

And I'm sure there's something that requires that kind of flexibility...

I agree...

The splits are not *necessary* for parkour - but neither is flipping - oops, did I open a can of worms?

IMHO the splits are great to have because it really reduces risk for a ton of injuries and makes a lot of skills easier to gain.  You do lose a bit of explosiveness (look at a lot of the REALLY explosive people and you will see that most of them are incredibly inflexible) but its a tradeoff that's well worth it. 

I can still do standing back tucks and punch fronts no problem as well as my record wall run being about 11' 6" or so before my knees crapped out...not to mention the day Will and I were double konging 14 foot long mats at open gym...that was fun.

Aside from that, leg support is always a good thing to have.  A picture such as this one of me doing splits on cat fountain shows a time where splits come in handy for being badass and epic jumping spiders.  This just stresses the point more that strength in the full ROM from standing to split is important...

Oh yeah, one more thing - without good flexibility in pike and splits it is nearly impossible to do this little number and this party trick.

In short, what Steve said in his article is that OVERFLEXIBILITY is a problem - and that is sport dependent.  It is my opinion that our sport calls for splits and fully closed pikes quite a bit just to be on the safe side and to avoid injury.  If parkour, as you practice it, does not call for this level of flexibility then you don't need to worry about it...though I think that is kind of closed minded

[Steven Low]

Well, I don't really condone flipping outside either. More bad comes of it than not.

I'll do random back tucks on flat ground or stuff cause I know my technique is solid... but I always cringe when people chuck stuff all the time.

Anyway, we're not concerned about developing maximal sprinting technique, Oly or whatever... so having splits won't really be detrimental.

[Shae Perkins]

Yep, that's kind of the conclusion I had arrived to. Thanks for the insight guys:)

Chris- how exactly do you apply strength to that extreme degree of motion? I have the ability to passively stretch as far as you were in those jumping spiders, but I just do not think I could press my self between two walls.

[Spencer B]

Yep, that's kind of the conclusion I had arrived to. Thanks for the insight guys:)

Chris- how exactly do you apply strength to that extreme degree of motion? I have the ability to passively stretch as far as you were in those jumping spiders, but I just do not think I could press my self between two walls.

I think the term is active stretching. Basically to get strength in that range, you have to train your muscles gradually to be able to move themselves further and further through a range of motion.

[Chris Salvato]

Yep, that's kind of the conclusion I had arrived to. Thanks for the insight guys:)

Chris- how exactly do you apply strength to that extreme degree of motion? I have the ability to passively stretch as far as you were in those jumping spiders, but I just do not think I could press my self between two walls.

To get that level of strength in my side split I did a decent amount of suspended splits between two chairs starting the chairs close together and then moving them further apart.  Another option is to lower yourself down into your split without using your hands as slowly and controlled as possible.