- Hi, I'm Bob Schrupp, physical therapist.
Hi, I'm Brad Heineck, physical therapist.
And together,
we are the most famous physical therapists in the world.
Uh, on the internet.
In our opinion.
All right, come on in.
- Bob, oh sure.
- There you go.
So, Brad felt like last week,
that he could do some videos without me,
so, I was really tempted to do this entire one without him.
- Why Bob, why?
- But I'm more the adult, I'm more the adult here, so...
Today, Brad, we're gonna do a video
on dynamic versus static stretching.
We're actually gonna do this in two parts.
In one, we're gonna talk about the advantage
of dynamic versus static,
and then on the second one,
we're gonna actually show ya how to do dynamic stretches,
cause I think a lot of people don't know how to do those,
so...
- What are dynamic stretches?
- Dynamic stretches are stretches with movement, right?
Static would be stretches
really where there's little movement,
but you're stretching.
- Yeah.
So can we...
Is there an example,
or do you got this all figured out?
- Well, I don't know if I got an example or not,
but I got- - I got one for ya.
- What?
- Here, if I'm gonna stretch my hamstring.
- Oh right, that's a static stretch.
- Yeah, if I just hold this, it's static.
- Yeah.
- 30 second static stretch.
- Perfect, 15 to 30 seconds.
- Right.
- And now this would be a dynamic hamstring stretch.
Okay, but no, watch me.
- Oh.
- I'm serious.
- Well, yeah, that would be one.
- This is the basketball team,
they do this one when they're playing,
right before the basketball game,
they're all walking like this.
Now you start off,
just to be a little more-
- Perfect soldiers.
- Right, like tin soldiers,
but you start off probably small steps.
- Sure.
- And then work up to higher ones.
- Yep, yep.
But this would be a dynamic, too, if I was bouncing.
- It would be.
I don't know,
I worry that you might overstretch it that way.
- Well yeah, I may not be proper, but it's...
- Where this one, I think when you're swinging it like that,
the natural muscle will stop you from overstretching it.
- Sure.
- Okay, why do we stretch in the first place?
You want to improve range of motion,
loosen up muscles,
increase heart reach, body temp, and blood flow.
- To the muscles themselves, yeah.
- Right.
Now, the problem with static stretching,
and I'm gonna give an example where this happened to myself.
When I was in high school,
I did the long jump,
and I really wanted to do well at one meet,
so what I did is,
I stretched and stretched and stretched.
And what I did is,
I overstretched the muscle.
And when you overstretch the muscle,
you take away its power, its speed,
and its force production.
So when you're gonna do athletic events,
like basketball, football,
and I even think cross country,
when they're runnin' up those hills, you need power.
- Sure.
- And you don't want to overstretch those muscles
to the point where they just don't have
the contraction ability that they did.
- Sure.
- So, if you're young,
and you're before an event where you're gonna need power,
I would say you want to do dynamic stretching.
Afterwards, you can do the static stretching,
you can maintain your range of motion.
- Sure.
- Now, if you already have problems,
let's say you had an injury on a hamstring,
you're gonna wanna stretch that with static,
you know what I mean, Brad?
- Slow, general static, yeah.
- Yeah, exactly.
- Right.
- Or if you genetically are tight.
Now, Brad, show em' how you're tight in, remember this one.
- Oh, yeah.
Yeah, this.
- I always like this one, cause I laugh when I see it.
- That's as far as I go.
- Yeah.
- And I've always been tight that way,
ever since I was youngster.
While wrestling in high school,
I could go a little higher.
- Could ya?
- Yeah, but...
- And you're really not that tight anywhere else, are ya?
Are you?
- No, not particularly.
- So-
- Bob, I am strong like bull.
- All right, here we go.
Anyway, if you're genetically tight,
I would go ahead and probably do static stretching.
And also as you get older.
- Yeah.
- I feel like at this point,
that I need to do static stretching.
So, rule of thumb,
this is just a rule of thumb,
if you're young,
I would do dynamic before the athletic event,
and static after.
- And for every muscle group,
there's gonna be a different stretch dynamically and-
- Right, and our next video is,
we're gonna show the top three dynamic stretches
with three bonus stretches.
- Ooh.
- Okay, thanks.