What muscles would be used to kick a soccer ball quizlet?

There are two main types of stretches: static stretches and dynamic stretches. Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.

Both of these have different purposes and should be used at different times in your workout. Read on for more from HSS physical therapist Leigh-Ann Bramble, PT, DPT, of the HSS Sports Rehabilitation and Performance Center, on the benefits of static and dynamic stretching.

Dynamic Stretching

This form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch. These functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness.

Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching.

Here are some types of dynamic stretching.

Torso twist

Stand with your feet facing forward, as wide as your shoulders, and your arms by your side with a 90-degree bend in your elbows. Keep your feet in the same position and in a controlled manner, twist your torso from one side to the other. Be sure to move through your trunk and do not force the movement. This exercise helps keep your spine mobile and flexible. Maintaining spine flexibility is particularly beneficial for athletes of throwing and hitting sports such as football, baseball, tennis, hockey and lacrosse.

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