Dynamic Stretching Examples, Benefits, Disadvantages

In this video, Maryke discusses the benefits of dynamic stretching as supported by the latest research, but also common pitfalls. She also demonstrate examples of common dynamic stretches for the legs.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📽️ You may also find these videos useful:
▶️ How To Do Dynamic Stretches - How Far To Move: • How To Do Dynamic Stre...
▶️ Static Stretches - Before Workouts, After Workouts, Why They’re Not Bad: • Static Stretches - Bef...
📚Chapters:
00:00:00 Introduction
00:00:45 What is dynamic stretching?
00:01:30 Benefits of dynamic stretches
00:03:25 Common pitfalls
00:05:25 What they don’t do
00:05:52 Warm-up exercise examples
00:10:16 How we can help
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References:
Behm, David G., et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied Physiology, Nutrition, and Metabolism 41.1 (2015): 1-11.
Chatzopoulos, Dimitris, et al. “Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time.” Journal of Sports Science & Medicine 13.2 (2014): 403.
Herbert, Robert D., Marcos de Noronha, and Steven J. Kamper. “Stretching to prevent or reduce muscle soreness after exercise.” The Cochrane Library (2011).
Kay, Anthony D., and Anthony J. Blazevich. “Effect of acute static stretch on maximal muscle performance: a systematic review.” Medicine & Science in Sports & Exercise 44.1 (2012): 154-164.
Loughran, Martin, et al. “The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial.” Physical Therapy in Sport 25 (2017): 47-54.
Murphy, Justin R., et al. “Aerobic activity before and following short-duration static stretching improves range of motion and performance vs. a traditional warm-up.” Applied Physiology, Nutrition, and Metabolism 35.5 (2010): 679-690.
Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med 2017:1-27.
Samson, Michael, et al. “Effects of dynamic and static stretching within general and activity specific warm-up protocols.” Journal of Sports Science & Medicine 11.2 (2012): 279.
Simic, L., N. Sarabon, and Goran Markovic. “Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review.” Scandinavian Journal of Medicine & Science in Sports 23.2 (2013): 131-148.
Yamaguchi, Taichi, and Kojiro Ishii. “An optimal protocol for dynamic stretching to improve explosive performance.” The Journal of Physical Fitness and Sports Medicine 3.1 (2014): 121-129.
Bizzini M, Dvorak JFIFA 11+: an effective programme to prevent football injuries in various player groups worldwide-a narrative review. British Journal of Sports Medicine 2015;49:577-579.

[@bobsmith-lm3hs]

Great knowledge thank you!

[@melissafaith13]

I just want to say you explain everything so well and thank you so much

[@SportsInjuryPhysio]

You are so welcome!

[@liustina]

Thank you, great infos!

[@RealTalk419]

Your amazing at what you do thank you so much! Haven’t been able to get to physical therapy physically but been trying to strengthen my hamstring on my own and found you to also help me out def making me online appointment thank you ma’am !

[@charlymoses]

very good explanation..... thanks.

[@bobsmith-lm3hs]

hello! just a quick question! how soon am i suppose to do my load management on all 4's exercises when i have a hurt tendonapathy in lower right groin?

[@garyknight8616]

Brilliant. Thank you, very useful.
Liked and subscribed!

[@SportsInjuryPhysio]

Thanks for the sub!

[@petraxx_]

Hi, I have a question about stretched muscles... I dance acrobatic rock n roll and 2 months ago I felt something kinda snap inside my thigh, near my groin. I never have trouble dancing, running, walking etc.. but whenever i try to stretch on that leg I feel resistance and pain there deep inside. I don't really know what to do to fix it since it's been 2 months already and I have always been able to dance and do everything normally with the injury. The stretches are really important in this sport because its acrobatic rock n roll and I forgot how to do splits on that leg.. I just don't know if im supposed to stretch it or leave it be?

[@SportsInjuryPhysio]

The answer to that will depend on what you've actually injured so getting a proper diagnosis is the first step to solving this puzzle. An experienced sports physio should be able to assess this for you. This is also something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/ The physios on our team who are best at managing groin injuries are Barry, Kevin and Jack.

[@SteveWoodsGsy]

Hi! Do you still recommend to avoid anti-inflammatories after a hamstring tear? I think it’s a grade 2 I only did it last night 🤦‍♂️

[@SportsInjuryPhysio]

Yes - best to not take them.

[@SteveWoodsGsy]

@@SportsInjuryPhysio thank you! What’s your thoughts on the laser treatment?