November 2017
Static vs Dynamic Warm-Up
Move Well Physiotherapy
Mechanics of Warm-
up
WHAT IS A WARM-UP?
1.Metabolic Related
A warm-up generally consists of a GRADUAL increase • Increases baseline O2
in intensity in physical activity, joint mobility exercise Consumption
and stretching followed by the activity. The warm-up
should be a combination of light rhythmic exercise and 2.Heat Related
stretches which begins to raise the heart rate and • Decreases resistance of
muscular temperature of an athlete. An adequate muscles and joints
warm-up will help reduce the risk of injury • Faster contraction &
relaxation
• Improves economy
BENEFITS OF WARM-UP 3.Cognitive & Psychological
• Feel “more ready”
• Faster, more forceful muscular contractions • May act as a pre-match
• Improved muscle control routine
• Improved joint ROM
• Leads to efficient calorie burning by increasing
your core body temperature
• Psychologically prepare you for higher exercise
intensities by gradually preparing the body and
mind
WHAT TYPE OF STRETCHING SHOULD
YOU PERFORM?
Static stretching as part of warm-up prior to exercise has been shown detrimental to
dynamometer-measured muscle strength and performance in running and jumping.
The loss of strength resulting from acute static stretching has been termed “stretch-
induced strength loss.” Therefore, stretching programs may need to be individualized.
In general, it appears that static stretching is most beneficial for athletes requiring
flexibility for their sports (e.g., gymnastic, dance, etc.).
Dynamic stretching may be better suited for athletes requiring running or jumping
performance during their sport such as hockey players or sprinters. (ACSM
Introduction To Exercise Science, American College of Sports Medicine September
2013)
DIFFERENT TYPES OF STRETCHING
- Static (improves flexibility but does not prevent injury)
o A slow extension to a hold.
§ E.g., progressive stretch for 20-30 seconds.
- Dynamic (most beneficial effects)
o Moving different parts of the body gradually with control, and
progressively increasing movement range with repetition.
§ E.g., walking lunges, high knees
- Ballistic (ineffective for muscular relaxation)
o Uses the momentum of the moving body in an attempt to force it beyond
its normal ROM.
§ E.g., bouncing, jumping
§ Lower back / Hamstrings – Stand upright with legs straight, bend
over and repeatedly reach down and relax.
- Proprioceptive Neuromuscular Facilitation (PNF)
o Contract – relax.
§ E.g., hamstring stretching
§ Passive stretch held for ~10 sec, isometric contraction stretched for
~5 sec, passive stretch held ~30 sec.
o Contract – relax, agonist contraction
E.g., same initial phase as above, following isometric hold,
individual actively moves the joint to a new stretched position.
2
Move Well Physiotherapy Warm up guide
Exercise drill and Description Picture
1. Ladder drills:
Sets up a ladder on an even surface (Ideally
grass) perform high knees, butt kicks
through the ladder.
For High knees; stand up straight. Quickly
drive your right knee up to meet your left
hand and visa-versa on the other side.
For Butt Kicks; stand with your legs
shoulder-width apart. Flex your right heel
up towards your glutes as soon as you right
foot touches the ground you lift your left
foot up towards your glutes.
Repeat 4 times each
2. Side Shuffle:
The side shuffle increased coordination
while increasing hip and ankle mobility.
The exercise also improves
cardiovascular endurance and stamina.
Set up two cones about 10m apart.
Stand with your feet a little wider than
hip-width apart, bend your hips and
knees back and point your toes forward.
Take quick steps to the left until you
reach the cone and then perform the
same exercise to the right. Repeat 4
times.
3. Open and Close the gate:
Stand on your left leg while you lift
your right leg up. Raise your right knee
to hip level, turn it out and open away
from your body- you will feel a stretch
in your groin. Bring your right knee
back in towards your midline and repeat
the same action with your left leg.
4. Grapevine:
Stand with your feet shoulder width
apart, step your right foot out and pick
your left foot up and step behind you
right foot so that your right foot is in front
of your left foot. Step with your right foot
to the right again, uncrossing the stance.
Perform this until you get to the cone and
repeat it on the other side.
Repeat 4 times each side
5. Diagonal Side Touches:
Start at the cone and then step diagonally
with your right foot and touch the ground
with your right hand and then do the
same on the left hand side. Repeat this 4
times
6. High Knees:
Stand up straight. Quickly drive your
right knee up to meet your left hand and
visa-versa on the other side. Repeat this 4
times
DYNAMIC STRETCHES
1. Dynamic Squats
Stand with your feet shoulder width
apart, keep your back straight, chest up
and push your hips backward into a squat
position. Hold this for 2 seconds and then
jog and then face the other way and
perform another squat until you get to the
cone. Repeat 4 times each
2. Dynamic Lunges:
Keep your body straight, with your
shoulders back and relaxed and chin up.
Step forward with one leg, lowering your
hips until both knees are bent at 90-degree
angle. Hold this position for 2 seconds
then jog for a couple of steps then
perform this with your other leg. Repeat
this 4 times on each side
3. Dynamic Calf stretch:
Start down on all fours; raise the hips up
in the air so the body forms an upside-
down “V”. Lift one foot off of the ground
at a time and very gently, lower the heel
of the planted foot down as close to the
ground as possible and then push up off
your toes. Once you have completed 10
‘pumps’ stand up and run through to the
cone. Repeat 4 times.
4. Dynamic Hamstring stretch:
This exercise is also known as ‘shoo the
chickens’ you stand and step out with
your right leg and lift your toes up off the
ground, lean your torso forward and bring
your arms forward as you ‘shoo the
chickens’ you will feel your hamstrings
stretch then take a couple of steps forward
and perform the same exercise with your
left leg.
MOVE WELL PHYSIOTHERAPY STRETCHING GUIDE
Stretching elongates your muscles, increasing your flexibility. Increased flexibility gives you a
wider range of motion between your joints. It’s important to hold the stretches for the right
amount of time as holding them for too short a period defeats the purpose and holding them too
long increases your chance of injury. Stretching falls into 7 main categories: static, dynamic,
active, passive, isometric, ballistic and proprioceptive neuromuscular facilitation. Static, passive
and isometric stretching all involve non-movement during the stretch.
Hold each stretch for 30 seconds; you should perform each stretch 2-3 times per week.
Type of stretch and description Picture
1.Calves and Achilles:
Tight muscles and tendons will reduce your
ROM. Start this stretch by going on all fours
and gently drop your heel so that it is just
touching the ground hold this stretch for 30
seconds. To add weight to your stretch you can
rest your one leg on top of the other one.
Repeat on the other leg.
2.Hamstring stretch
Sit on the ground; fold 1 leg with the other
straight. Reaching for your toes of the straight
leg feel the hamstring stretch as tension is
applied by reaching further. This should be held
for 30 seconds before switching legs.
3.Hip flexor stretch
In the half kneeling position, reach the up with
the arm of the kneeling side. Shift weight
forward and backward slightly until the stretch
is felt in the hip flexor. Hold for 3o seconds
before switching sides.
4.Sitting Glute stretch
Lying face down bring one leg up under the
chest, the stretch can be further intensified by
bring the foot across the body until the knee
nears a 90 degree angle. Lean further forward
with the body the increase the stretch. Hold for
30 seconds before switching sides.
5.Kneeling groin stretch
In a half kneeling position bring the forward
leg out the side of the body with the knee
straight. Intensify the stretch of the groin by
gently rocking forward and backward with the
hips. Hold stretch for 30 seconds before
switching sides.
6.Lying cat stretch
Lying face down bring the hands back to a
push up position. Pushing up while allowing
the back to arch, feel the stretch through the
abdomen. Hold this stretch for 30 seconds.
7.Standing Deltoid stretch
Bring the arm across the body; pull the
outstretched arm back at the elbow with the
opposite arm to intensify the stretch. Hold the
stretch for 30 seconds before switching sides.
8.Latissimus Dorsi stretch
Reach up above the head then down the back.
With the opposite arm, pull the elbow
downwards to further intensify the stretch.
Hold for 30 seconds before switching sides.
9.Chest stretch
Supporting your hand against a fixed
structure, move the body past the hand so that
the chest is under tension. Intensify the stretch
by further leaning past the arm. Hold for 30
seconds before switching sides.
