YES, BUT DO DYNAMIC STRETCHING
Dynamic stretching is done to prepare your body for an activity or sport. These stretches improve flexibility and range of motion while reducing stiffness before exercise begins. This is warming up. Examples are jumping jacks, high kicks, jump squats and arm swings.
The best example of dynamic stretching for me is to watch Rafael Nadal on a tennis court before a match begins. He would have practiced an hour or so before the match and would then be jumping and twisting with rapid movements at court side. This would have been intimidating to his opponent (to stand by and watch this supreme athlete go through his routine).
For more on Rafael Nadal, check out my prior post.
Here is an excellent demonstration of many other dynamic stretches to do before a sports event or workout. Note the difference in dynamic stretching and static stretching. Static stretching is holding a muscle position for 30 – 45 seconds, while dynamic stretching warms up our bodies with continuous motion.
The remainder of this post will speak of the value of static stretching in protecting our joints after a workout and will show some fitness equipment and supplement options for supporting joint health.
STATIC STRETCHING
Static stretching involves holding muscles in one position after exercise. This increases flexibility. It may also improve recovery time and prevent injury.
Static stretching works better after exercise because your muscles are warm. UW Health Fitness Center exercise specialist Jude Sullivan compares cold muscles to “rubber bands kept overnight in the refrigerator”. They are taut at first, but then warm up with exercise.
Shoulder stretches, side bends and hamstring stretches are examples of static stretching.
Here is a video that shows 25 different static stretches.
AMAZON – EQUIPMENT
For me, joint protection and muscle comfort justify stretching exercises of all kinds. There are also pieces of equipment and supplements that make this a lot easier and more effective.
As an Amazon associate, I am able to suggest items that are available to help out. I do this by posting links that are relevant to my subject matter. Activity on the links may result in earnings, though this has no effect on the pricing. I can even suggest discounted goods, which I did on this recent post.
Check out the items below. Remember – each link gives us images, details, reviews, prices and other similar choices.
Trigger Point GRID foam roller for deep tissue massage and muscle recovery
Massage gun, deep tissue
AMAZON – SUPPLEMENTS
There are also several supplements that are specifically for joint protection or comfort. See below.
Move Free joint support supplement
BULLWORKER
Bullworker Fitness produces workout tools that allow for modes of isotonic and isometric resistance within the same set of reps. They also have a device strictly for stretching or isometric holds, the Iso-Bow. See below.
I use Bullworker workout tools, specifically the Steel Bow and the Bow Classic. The Steel Bow is shown below.
The Steel Bow works well in chest training for me. My preference is to do high reps with the light spring and to finish with a lengthy isometric hold. This is roughly equivalent to doing reps with barbells or dumbbells and finishing with negatives after each rep.
Here is the Bullworker website, with complete information on all products. I also keep a permanent listing for Bullworker at the side of my website, with all pertinent information and updates.
Bullworker has been around for several decades. Martial arts expert and movie star Bruce Lee used Bullworkers to strengthen his striking muscles as a young man.
FINAL THOUGHTS
My interest in stretching types and joint protection in general come from my six decades of working out or playing sports. My joints have often been challenged by issues of:
- Sciatica
- Spinal stenosis
- Loss of cartilage in knees
- Rotator cuff sprains
- Ankle injuries
- Finger stiffness (“trigger finger”)
- Tennis elbow
Being active has been fun and productive – also a learning experience. I clearly remember when many athletes would do static stretches of “cold” muscles before activity. It seemed that the word “stretching” only had the one meaning of holding a muscle until it was almost painful.
Joint protection is not unlike many other forms of therapy. We learn from trial and error or from the research of others.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Exercise, but exercise with care!
