Welcome to week 4! This week is all about pairing your Burn classes with some well deserved restorative sequences. Nichole Peterson, CPT joins us to discuss the various types of stretching, when they should be appropriately used, and what stretching should feel like for you.

Today I want to speak with you on two types of stretches: Dynamic and Static, and when you should use them. Think of dynamic stretching as the “prep” phase before embarking on your warm-up. Dynamic stretches are meant to mimic real life sport movements and challenge your joints, muscles, and ligaments. They help to increase coordination, blood flow to working parts, flexibility, strength, and even stability. Dynamic stretches are meant to be fluid in nature. This does not mean ballistic or elicit “bouncing” from the joints, but rather taking the major joints through it’s full range of motion prior to the workout.


Studies show that static stretching is best left for after your workout. When performed prior to the workout, compared to dynamic it has shown a decrease in overall power output for a short period of time, and little to no prevention of injury. This isn’t to say static stretching shouldn’t be done! After the body is warm, static stretching has been shown to help improve the body’s posture and improve recovery time.


For the first portion of the video, I will take you through 7 dynamic stretches with no equipment needed. Listen to your body as you are performing the stretches and take inventory to notice if anything may be tight or need extra attention. Perform each exercise 5-10 times. Then I will take you through a flow which includes both dynamic stretches as well as static holding stretches. Try to remain in the static holds for 10-30 seconds, never eliciting any pain, and remembering to breath through the motions. Repeat this sequence 1 to 2 times as needed daily.

Good luck everyone!

-Nichole Peterson


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