* I apologize for the delay from technical difficulties. I have to
re-record with a voiceover, still a newbie to editing video’s.

Ok, so in my previous post
I gave some brief information about how traditional static stretching
prior to weight lifting or sports activities may increase your chance
of injury, and that dynamic/active stretching is more appropriate to
prepare your body for these activities.

Below I’ve provided a basic format to follow, which includes foam
rolling (self-massage) exercises. Foam rolling helps to break up the
knots within the tissue (fascia) that wraps around your muscles. Just
understand that foam rolling will help increase the health and
integrity of your fascia, which increases blood flow, reduces recovery
time and soreness, improves flexibility, and may also help to improve
your muscles ability to contract.

Self-massage: 1-2 sets per area
- IT Band
- Calves
- Lats
- Upper Back

* Slowly roll about 3-5 inches along the muscle belly until you find a
tender spot. Once you find a tender spot, stay on that spot for about
10 seconds then continue moving another 3-5 inches to find another
tender spot. Move up and down the length of the muscles being worked on
to complete one set.

View the Video Here
Dynamic/active flexibility: 5-10 reps each side
- Y-Squats
- Forward Stationary Lunges
- Side Lunge with Rotation
- Spiderman Hip Combo
- Hip Swings
- Shoulder Rotations

* Move gently into each position, and hold for about one second without bouncing.

View the Video Here

It seems that traditional static stretching has lost it’s artform over
the years. I’d say at least 7 out of 10 people stretch before working
out, and many have been doing it for years and years. However, in the
past decade research has provided evidence that stretching prior to
weight lifting and sports activities may lead to more injuries.

It was widely considered that stretching prior to working out would
improve coordination, range of motion, reduce injury, and improve
performance. However, the majority of the research demonstrates that
traditional static stretching reduces a muscle’s ability to contract.
Reduce this ability, and you’ve compromised the joint’s stability,
which ultimately can lead to injury if enough stress is put onto it.
This will also lead to decreases in strength and endurance.

So what am I supposed to do now?!

Leading experts suggest a combination of appropriate dynamic/active
exercises and soft tissue work for warming up and preparing the body
for that workout. Self massage with a foam roller or tennis balls are
appropriate methods for pre-workout soft tissue work. This doesn’t mean
that static stretching should be completely avoided, but rather saved
for the cool down portion of your workout. I’ve personally discovered
better results on myself and with clients with this type of format, but
also adding low level isometric exercises when needed.

Here’s a sample warm-up:

- 3-5 minute slow to moderate walk on treadmill

- Self massage exercises for trouble spots

- Dynamic/active stretches
- Y-Squats
- Lunge variations
- Shoulder Rotations

Stay tuned for part 2 for example video demonstration.