Dynamic stretching involves a set of active muscle and joint movements sometimes mirroring the sport one is warming up to play, so they move through full ranges of motions. This way they are stretched while one warms up before a performance.
For instance, a swimmer may circle their arms in the air, or a soccer player may swing their legs in the air to mirror the act of kicking the ball. This can be done while jogging or in motionless positions. But we need to fully understand what is the most appropriate duration for dynamic stretching warm up?
An athlete can stretch for however long they want. But what is the most appropriate duration for dynamic stretching warm up? These warms ups typically ranges from 5 to 10 minutes.
Other than dynamic, the other most used form of stretching is called static stretching. With this form, instead of making motions while stretching, a person extends and holds muscles for a period of time, say 15 seconds before releasing and taking up another muscle to stretch.
What is the duration of a typical warm-up?
Most people use dynamic stretching as a warm-up for the activity they are about to do. Typical warm-ups should last for at least 5 minutes. However, depending on the intensity of the activity one is involved in, they can warm up longer.
You should know that a decent warm-up (5 – 10 mins) works towards enhancing your joint and muscle motion ranges by a significant margin. It helps to jumpstart your body’s motor activities and primes your muscles to handle speed and weight for prolonged periods.
Do you stay warm for long after a warm-up?
The whole essence of warming up is to get into action immediately after. Anecdotal studies have suggested that a 30-minute delay after a warm-up for an athlete is enough to affect the performance.
You need to be keen to also not use too much energy warming up such that you get into a competition already feeling the effects of energy drain.
The best way to ensure you don’t undo the warm-up you did earlier or engage in extended warm-up sessions that you get affected is to time yourself.
For example, say you are a footballer, before getting on the pitch (10 minutes before), you can begin your warm-up which is a combination of moves and stretches that’ll help kickstart your system. In sports, warm-up sessions are managed and timed for optimal performances.
What duration should you wait between warm-ups and exercise or performance?
Dynamic stretching helps to make your muscles more receptive to activity, motion, pressure, etc. also, and it helps in ensuring the highly oxygenated, and nutrient-rich blood is supplied to the muscle and joint fibres in abundance.
You should perform your warm-up skits for at least 5 minutes. However, you can go on up to ten minutes or more depending on the intensity of the activity or exercise you are preparing for. While stretching, you are going to mimic some moves in your performance or exercise.
So, instead of waiting between, get right into your activity after warming up. The longer you wait on the sidelines, the less effective the stretching exercise would be.
Can you use dynamic stretching for cooling down?
You can perform dynamic stretching in low-intensity moves to bring your temperature back down. However, the main reason we use dynamic stretching as a warm-up exercise is that the coordinated moves to stretch the muscles and joints serve to warm up an individual.
Doing the same thing hoping for a different result is counterproductive. That is why, unlike static, dynamic stretching is not ideal for cooling down.
Instead, try static or passive stretching such as a hamstring or calf stretch. Dynamic stretches only work to bring up your temperatures instead of lowering them.
Is it safe to do dynamic stretching?
Just like exercising, dynamic stretching can get intense since it involves extensive movements. For this reason, a group of individuals involving those injured, sick, the elderly (above 65 years) and other vulnerable groups should not take part, or need care while participating.
Those who do should seek an opinion of a health physician first. For this, static stretching may be more beneficial to those who want to remain flexible.
What are the benefits and risks of dynamic stretching?
Stretching can attract a wide range of benefits when properly done. These benefits transcend flexibility. Dynamic stretching is said to have various health benefits including benefits on mental and cardio health. Here are some notable benefits of stretching;
- Increased body fitness
- Enhances one’s ability to learn and perform a particular skill.
- Increased physical and mental relaxation
- Enhanced body coordination and posture
- Muscle, ligament, tendon, and joint protection.
- Reduced soreness in the joints and muscles.
Low cases of muscle tension and tear
Research has shown that stretches are good for menstrual pain as it eases pain related to menses in females. When stretching is not done properly, and for the correct periods, then risks are likely to occur leading to severe pain, injuries, and the inability to reap all those benefits related to stretching.
Here are some of the common mistakes when warming up;
- Inadequate rest before warm-ups for recovery Overstretching.
- Overindulging in a stretch may cause muscle tears, joint dislocations, and pain.
- Performing the wrong workout moves.
- Performing in the wrong sequences.
Final Thoughts On What is the Most Appropriate Duration for Dynamic Stretching Warm Up
Dynamic stretching is somewhat newer and has been gaining immense popularity in the recent past. It is mostly used as a warm-up exercise before engaging in training or performance.
Adding dynamic stretching to your routine is beneficial and results in an energized, strengthened, and flexible body that significantly boosts one’s fitness for various activities.
To continue with what is the most appropriate duration for dynamic stretching warm up, it probably depends on the goals and activities of the individual.
Before starting a new routine, consider your health, availability, and age. If unsure, seek a physician or a professional trainer’s opinion and only start when they recommend you do so.
