First, let’s break down the different ways that we can stretch and which is best for the morning before discussing the stretches you’re going to try this week.

The Morning Showdown: Static v. Dynamic

There are two basic types of stretching that we can do on our own: static and dynamic.  So which one is better to do in the morning?

Here’s the breakdown:
Static Stretching is typically what people refer to with the term “stretching.”  It’s characterized by holding one or more limbs in a certain position for a prolonged period of time, usually for more than twenty seconds.
 
This type of stretch decreases vascularity (that is, your body’s fluid circulation, like blood flow) and temperature of the tissue stretched.  This kind of stretching also reduces the neural drive from your brain to the tissue, causing the tissue to relax (this process is called autogenic inhibition).

Any one of the plethora of static stretches can increase your range of motion when practiced at least three days a week, and static stretching is best done after physical activity. 
 
Dynamic stretching, on the other hand, is movement-oriented stretching.  Most dynamic stretches, like the ones given below that are part of this week’s fitness tip, incorporate gentle, easy movements to wake our internal tissues up. 

How does dynamic stretching do this?  It increases vascularity, raises our internal core temperature, and increases our brain’s awareness of the body by stimulating ligaments, tendons and muscles. 
In short, dynamic stretching wakes up your body and stimulates part of your brain.

The Winner

Because of the effects of static stretching, it is not an optimal way to begin a healthy day: asking any bodily tissue to stretch and hold when it is tight can lead to discomfort and injury if forced. Further, recent research challenges the traditionally accepted assumption that static stretching improves muscle and joint function.  Despite this, some of the world’s most renowned trainers, like Mike Boyle, stick to predominantly static stretching routines. 

In the morning, dynamic stretching is the better way to start your day. 

So How Do We Do The Dynamic Stretches That Are Part of This Week’s Fitness Tip

Arm Circles:
Set up: Standing, knees slightly bent.
Activity: Rotate one arm clockwise ten times, then rotate counterclockwise ten times.  Repeat for the other arm.
Tips: Spend two to four seconds per rotation (i.e. do them slowly). 

Trunk Rotations:
Set up: Standing, knees slightly bent, and feet about shoulder width apart.
Activity: With your hands on your hips, use your core to slowly rotate your upper body back and forth twenty times. 
Tips: This motion is like a corkscrew, so stand upright.  Also, generate force from your midsection and keep your hips facing straight forward.

High Knees:
Set Up: Standing
Activity: March in place.
Tips: Pump your arms!

Also, try the Ankle Alphabet

If you can do one of these dynamic stretches easily, try a second.  If you can do two, add the third. If all three become manageable, do a second set of each of them!

Tell us how your stretches are going below and share some of the dynamic stretches you like to do to wake up your day.

Read about this week’s other great tips!

Andrew is a Certified Personal Trainer from the National Academy of Sports Medicine. He teaches people to listen to their bodies and helps them thrive as they find the connection between health and happiness.

If you are interested in a free fitness consultation, please .(JavaScript must be enabled to view this email address), and he will be delighted to teach you how to start enjoying fitness and making it a part of your life.