Spring 2023 - 42

EXTRAORDINARY EXTENSIONS
WHEN TO UTILIZE DYNAMIC STRETCHES
By Daniel J. Borowick, MS, CSCS, former DEA Special Agent &
Physical Task Test Administrator
I
n preparation for a workout, whether it may be
a weightlifting session or cardio-based, nothing
serves the tactical athlete any better than a welldevised
session of dynamic stretches.
Dynamic stretches, as the name implies,
indicate a robust sense of energy. They are active
movements around a joint and its axis in which
our muscles go through a full range of motion
which will better prepare your body for your
ensuing exercise and create enhanced flexibility.
Furthermore, it may improve physical
performance. Dynamic stretches emphasize the
movement of an exercise activity as opposed to
a singularly focused muscle. They increase reach
and movement speed. Additionally, they warm up
the core temperature of the body and as a result
of the above, it will assist in the prevention of
possible musculoskeletal injury.
There are four main types of stretching and
they include dynamic, active, passive, and
proprioceptive neuromuscular facilitation.
Dynamic, as mentioned above, is best suited
for actively moving a joint around its axis and
is conducted before exercise. Active/static
stretching is when a stretch is held for a specific
muscle group using no assistance other than your
agonist muscles and is generally held for around
15 seconds and includes the triceps, butterfly,
and quadriceps stretch. Passive stretching targets
a specific muscle group to improve flexibility
and balance (i.e. bending over to stretch your
hamstrings or bringing your knee to chest level
and utilizing your hands to hold the stretch).
Proprioceptive stretches are done in unison with a
partner and utilize passive and active movement
actions of the targeted muscle. This may be
42 | Tactical Training & Conditioning | Spring 2023
Spring 2023

Table of Contents for the Digital Edition of Spring 2023
