A Consumer-based education series for flexibility and warm-up training.

1. Active Warm-Up, Dynamic & Static Stretching Chris Keating PT, DPT Strive Physical Therapy

2. Why Do Anything At All?!?! Why do you stretch? Improve Flexibility Decrease Risk of Injury Decrease Delayed Onset Muscle Soreness Improve Performance Do you stretch before or after running? How long do you stretch? What are you stretching? How are you stretching?

3. Our Goals For Tonight Learn about the different ways to improve flexibility Be able to apply the three warm-up routines Understand the pros & cons of each method Keep you running better & healthier

5. Jumping Rope

6. Jumping Jacks

7. Walking Briskly

10. Gastroc/Soleus

11. Hamstring

12. ITB (Illiotibial Band)

13. Hip Flexor

14. Groin

16. Groin Hip Flexor

17. ITB Lumbar Spine

18. Effects of Static Stretching Decreased Motor Power Increased Muscle Length Micro-Tears to Muscle Tissue All Depends on How Long You Stretch! 10s, 30s, 60s or longer?

20. Butt-Kicks

21. Pike Stretch

22. Hacky-Sack

23. Toy Soldier

25. Effects of Dynamic Stretching Increased Heart Rate Increased Blood Flow Increased Core Temperature Increased Muscle Spindle Activity Increased Muscle Length Sport-Specific

26. Pros & Cons Dynamic Static Pro Mimics effects of active warm-up HR, Core Temp, Muscle Excitability, Cardio Improves muscle performance Sport-Specific Con Not as effective at improving flexibility Pro Increases flexibility Con Decreases muscle performance

27. Recommendations Studies show that dynamic stretching does not reduce and can improve muscle power Static stretching is important to improve flexibility but impairs performance Take Home Message: Active Warm-Up 5-10mins Dynamic Stretch before the run Static Stretch after the run

28. Questions?