Yoga is part of the exercises that improve flexibility and mobility, along with Pilates, as they are essential for general well-being and physical performance. Although, people cannot always practice it, for that reason this exercise is ideal to achieve that mobility.
Known as dynamic stretches, they are a type of exercises that involve controlled movements through a full range of motion. Unlike static stretches, where you hold a position for an extended period of time, dynamic stretches involve continuous movement.
Beyond yoga, benefits of dynamic stretches
Static stretching before activities such as running or lifting weights is not recommended. Different studies have proven that static stretching can temporarily reduce muscle strength and power, since it produces a decrease in the muscle’s ability to generate force.
That sounds totally logical since, like yoga, this type of stretching can improve the flexibility of muscles and tendons, but always after making an effort, not before. For this reason, they can affect the muscle’s ability to contract and relax quickly, which is crucial for activities that require rapid changes in direction or speed such as tennis or soccer.
Does this mean that static stretching is bad? Not necessarily, they can improve the flexibility of muscles and tendons, but always after making an effort. Therefore, the benefits would be:
- Increases range of motion: Doing dynamic stretches before training allows you to expand the range of motion of your joints without the negative effects on strength and power associated with static stretches.
- Reduces the risk of injury: By preparing your muscles and joints for movement, you can reduce the risk of injury in your next exercise.
- Neuromuscular activation: Dynamic stretches help activate muscles and the nervous system, improving coordination and responsiveness during exercise. This has been proven in people with knee injuries, whose performance improved when doing dynamic stretching.
- Increases muscle temperature: Dynamic stretches raise body and muscle temperature more effectively, better preparing muscles for intense exercise.
- Improves coordination and balance: controlled movements can help improve coordination and balance, something that has been proven with older people to prevent falls.