This recovery sequence combines static and dynamic stretching

This recovery sequence combines static and dynamic stretching

You probably don't like feeling like you're always staying still - literally or when it comes to personal growth - and your stretching routine should be no different. If you've only ever incorporated static stretching (stretching that you hold for a period of time) into your routine, you might benefit from swapping in some dynamic stretching (moving stretches).

When it comes to static and dynamic stretching, a good rule of thumb is to do dynamic stretching before and static stretching after. Dynamic stretching helps prepare your muscles, joints, and nervous system for the work you're about to do, which can increase your speed, endurance, and flexibility throughout your workout, Christi Marraccini, CPT, head coach at Tone House in New York City, previously told Shape. While static stretching also improves flexibility, it depresses the central nervous system and relaxes your muscles.

If you're wondering how to stretch dynamically and statically, you can try this yoga-inspired sequence that includes both challenge and recovery. This routine helps relax your body and stretch tight muscles, so do it as often as you like, but especially after a long week of training or a particularly hard session. (Related: The Dynamic Weightlifting Warmup That Will Improve Your Performance)

Static and dynamic stretching sequence

How it works:Perform each stretch for the specified time or number of repetitions.

You need:A mat or towel.

Breathe

AStart with your feet hip-width apart and your knees soft. Take a deep breath and swing your arms over your head, palms facing inward.

b.Exhale fully as you press your arms down and to your sides.

Do three reps.

Fold forward

AInhale and swing your arms over your head.

b.Exhale and, with your back flat, bend forward from the hips, opening your arms to the sides and lowering your chest to become parallel to the floor.

CNext, "fold" the upper body over the legs, bring the chest to the thighs, stretch the hands to the floor and let the crown of the head fall to the floor. Allow your knees to bend as far as necessary to reach the floor.

Hold this position for a minute.

Downward dog

AFrom the folded position, walk hands forward until body resembles an upside-down letter “V” with body weight evenly distributed between hands and feet. Press palms into floor, stretch chest toward thighs, and drop heels into floor, bending at knees if necessary.

Hold this position for a minute.

Wave

AFrom downward dog, lift both heels off the floor and slowly begin to shift weight to upper body as you round back and roll through spine to lower pelvis to floor (but without touching floor). Arch your back and lift your chin and chest toward the ceiling in upward dog.

b.Reverse the wave by tucking your chin into your chest and rolling back through your spine, lifting your hips and shifting your weight back until your heels touch the floor again in downward dog position. This is a repeat.

Do five repetitions.

Warrior lunge

AFrom the hanging dog position, swing your right foot forward between your hands, pushing your hips toward the floor and keeping your back leg straight.

b.Center balance and then swing both arms to the sides and up, clasping the hands together as you straighten the body and look straight ahead. Keep your right knee deeply bent, keeping your knee behind your toes and your thigh parallel to the floor.

Hold this position for a minute.

Lunge twist

AHold the Warrior Lunge, press your palms together and bend your elbows to your sides.

b.Rotate your torso toward your right leg and bring your left elbow over your right leg. Press left elbow into outside of right knee and turn chin and eyes toward ceiling, look over right shoulder and press into left elbow for balance.

Hold this position for a minute.

Hip stretch

AMaintaining the lunge, slowly twist the torso up, bring the hands to the inside of the right leg and bend the left knee toward the floor, releasing the left toes toward the floor. Try lowering your torso onto your elbows, shifting weight off your left leg and lowering your pelvis toward the floor to open and stretch your left hip flexors and front of your thigh.

Hold this position for a minute. Repeat Warrior Lunge, Lunge Twist, and Hip Stretch on the left side.

plank

AFrom hip extension, place both hands on the floor about shoulder-width apart, extend your arms and press them into the floor.

b.Step back with your front foot and bring both feet and legs together at the top of a push-up position.

Hold the plank pose for a minute (or less if you can't hold a minute).

bow

AFrom the plank position, bend your elbows and gently lower your body to the floor.

b.Lie on your stomach, bend your knees and bring your heels toward your body and reach back to grab your feet.

CHolding onto your feet, slowly arch your back and lift your chest and thighs off the floor, stretching them as high as is comfortable. Gently lower the floor back (still holding on to your feet) and then slowly extend it back out.

Do five repetitions.