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The Dehn Discussion: Static or Dynamic? Experts clarify!
Current research from the University of Bayreuth questions the effectiveness of stretching in sport and offers new recommendations for mobility.
The Dehn Discussion: Static or Dynamic? Experts clarify!
Good training begins not only with the right technique, but also with the right preparation - and stretching plays a central role here. For a long time, static stretching was considered the undisputed king of warm-up rituals. But current findings, coordinated by Prof. Dr. Dr. Jan Wilke from the University of Bayreuth, bring a breath of fresh air into the discussion fr.de reported.
Traditionally, static stretching was performed before a workout to prevent injuries and improve flexibility. However, recent studies show that this form of stretching only increases flexibility in the short term, but has not been proven to reduce the risk of injury or prevent muscle soreness.
Dynamic stretching is trending
The answer to this challenge could be dynamic stretching, which is characterized by active movements and specifically prepares the muscles for stress. Loud deutschesportakademie.de This method not only promotes blood circulation, but also increases the elasticity of muscles, ligaments and tendons. Examples such as hip and arm circles show that you can optimally prepare for the upcoming sports sessions.
Which sports is dynamic stretching suitable for? It is particularly recommended for activities that require high muscle activity, such as running or cycling. A proper mix of dynamic and static stretching can maximize the desired result.
Static stretching after exercise
The benefits of static stretching should not be overlooked. This method, in which the stretching position is held for 15 to 60 seconds, helps to relax the muscles after training and can increase general well-being enduco.app. After intense workouts, static stretching can help reduce muscle tension and soreness - but it's advisable to use these exercises carefully.
A good tip: If you want to use static stretching as part of your program, you should plan at least four minutes per muscle group per week to achieve lasting improvement in mobility.
The right preparation for sport
Before exercising, we should concentrate on actively getting our muscles up to operating temperature. Slow and controlled movements help increase the joint range of motion and promote coordination. The decision between static and dynamic stretching ultimately depends on the individual sport and personal goals.
A combination of both techniques is ultimately convincing when it comes to preparation and regeneration. Because stretching alone has not only a physiological but also a psychological dimension. Feeling good about your body can increase motivation for regular exercise and increase your desire to do sport - and that's what it's all about.