Stretching: Dynamic vs Static

Why Stretch?

Stretches has several benefits that need to be paid attention to. I knew stretches were good for your health already but, it does go deeper than that.

At one point, there was this big debate as to wether or not you should stretch before or after exercising but, you really ought to be doing both.

There are two types of stretching that I found most reoccurring in my research into fitness. That being: Dynamic and Static.

DYNAMIC Stretching should be done prior to your exercise. Not only does it prevent injury but Decreases Stiffness, Improves Flexibility and Warms up the muscles so that your getting the most out of your workout.

STATIC Stretching are what comes after your exercise. It helps cool down and relax the body to ease you back into your everyday life. From personal experience, I like it best right before bed. The benefits are Improved Balance, Posture and Circulation. Not to mention, reduction of aches and pains.

For more optimal results from the stretches, aim to spend a total of UP TO 60 seconds on each stretch. That doesn’t necessarily mean to keep a pose for a solid minute but you can also treat it as your basic sets-to-reps ratios.

For example: Touch your toes 4x15sec (4 sets of 15 second holds’) or 2×30 (2 sets of 30 second holds’).

And after scouring through the internet, I’ve produced my own list of DYNAMIC and STATIC Stretches that I’ll be doing from now on.

Reminder: I, by no means, have any sort of medical background so please, take this information with a grain of salt.

Dynamic Stretches:

Alternating Standing Toe Touches (4x15sec)

Leg Swing (30sec)

Calf Stretch (2x30sec)

Alternating Standing Knee Tucks (4x15sec)

Alternating Hip Turn Outs (4x15sec)

Lunge w/ Twist (8 each side)

Torso Twists (8 each side)

Arm Crisscross (15sec)

Arm Circles (Forward & Back 30sec)

Run-in-Place 30 secs

Jumping Jacks 30 secs

Static Stretches:

Seal Pose
Child’s Pose
Lying Knee Tuck (2x30sec)
Butterflies
Arm Bar Stretch (2x30sec)
Tricep Stretch (2x30sec)
Side-Torso Stretch
Neck Stretch (2x30sec)

Body Refining 101

New Years 2023

As another year comes to pass, I’m brought back up with the idea that at the start of every New Year there must be a, “New Me”.

For some context: Every year has been a bit of a struggle with my weight management due to my high metabolism. It always genuinely scared me that I might be stuck at staying as small as I was because being skinny, to me, is as much as an insecurity as it is for those at the opposite spectrum; being overweight.

Last year, 2022, I started the year at 135-137 lbs and have since, made it a goal to attempt to reach 165 lbs. Inevitably, I gained an unhealthy relationship with food. Eating to the point where it hurt. Thankfully, I’ve managed to start the New Year of 2023, at an awesome 161 lbs.

But, just gaining weight wasn’t the end goal nor did I even meet my target weight of 165 lbs. The “End Goal” is to become Athletic, fast, strong, more able-bodied, etc. I wanted to become the absolute greatest possible that I can be, physically.

Cue “Body Refinement”. I want to undergo the research and Trial & Error of different Fitness Practices in order to create a Perfected, Refined Body. And what better way to start then, with the basics.

The 7 Primal Movements Patterns

That being:

Squats
- Ex: Air Squats, Weighted Squats, Pistol Squats, etc
Lunges
- Ex: Walking Lunges, Weighted Lunges, etc
Push
- Ex: Push-ups, Bench Press, Dips, etc
Pull
- Ex: Pull-ups, Dumbbell Rows, Lat Pulldowns, etc
Bend
- Ex: Deadlifts, Glute Bridges, Clean & Press, etc
Core
- Ex: Planks, Crunches, Supermans, etc
Locomotion
- Ex: Sprinting, Running, Hiking, etc

I’ll be going through the 7 Primal Movement Patterns for, at most, 3 Months to get me started in this Fitness Journey.

This is what my Mondays, Wednesdays and Fridays will be like:

(“4×4“ = 4 Sets of 4 Reps. Ex: “4×8” = 4 Sets of 8 Reps)

Air Squats: 4×4 – 4×8
Basic lunges: 4×4 – 4×8
Push-ups: 4×4 – 4×8
Pull-ups: 4×4 – 4×8
Glute Bridges: 4×4 – 4×8
Planks: 30 seconds
Walking: 15 Minutes