Slice.ca fitness expert Katya Mohsen demonstrates the Knees to Chest action. All photos by Rohan Laylor.
Stretching: We know we should do it; we know it’s important to do it; we know it’s good for us. We skip it most of the time. How often do you stretch your muscles? When you do stretch, how long do you do it for?
In a nutshell
Use dynamic stretches before you workout to help loosen and warm up your muscles, and prepare them for the work ahead. Use static stretches at the end of your workout to create length in your muscles and aid recovery.
What’s the difference?
Dynamic stretching is achieved through movement, stretching and releasing your muscles smoothly through a comfortable and natural range of motion. Static stretching involves holding a position for several seconds and gradually deepening the stretch, best performed when your muscles are already very warm and limber — after you’re done exercising.
Here are five examples of dynamic stretches you can do as part of your warm-up routine before a run, a game or at the gym. Perform each one 10 times per side and per direction.
Inchworm action
Inchworm [pictured above]
Start in a forward fold with knees soft, feet hip-width apart and abs braced.
Keeping your legs straight, walk your hands forward until you reach a plank position [http://blogs.slice.ca/4-weeks-to-a-fitter-summer-ready-you-an-interval-training-plan-that-works].
Keeping legs straight, walk your feet to your hands, until you are in a forward fold.
Windmill arms
Stand, knees soft and feet hip-width apart.
Circle your arms front to back, then repeat back to front.
You can circle them one at a time or together.
Knees to chest [pictured, top of post]
Stand, knees soft and feet hip-width apart.
Hug one knee into chest, step forward and hug your other knee to chest.
Leg swing: Side-to-side and front-to-back
Stand, knees soft and feet hip-width apart.
Swing one leg out to the side, then in to cross in front of your body; repeat.
Swing one leg forward as high as you can without jerking it or swinging your upper body, swing the leg backward; repeat.
Side to Side Lunge action
Side-to-side lunges [pictured above]
Stand in a very wide stance, knees and toes turned out slightly.
Bend on knee to a side lunge, keeping your knee tracking toward the centre of your foot.
Return to start and repeat, other side.
Alternative: Try a walking side lunge.
There are plenty more options and variations you can work with. Think back to your high school Phys-Ed classes or team sports warm-ups. Keep in mind you can start off moving a little slower, and speed up as you progress through your warm-up routine.
Check back in the coming weeks for some static stretches you can use after your workout!
Katya Mohsen is a personal trainer with over 10 years of experience in fitness and sports training. Catch her practical fitness advice Thursdays on Slice.ca.
