“Have you ever seen a deer stretch in the forest? No? Well, see! Now let’s get to work.”
Those were the exact words of my former German track coach. Well, TECHNICALLY he was right but also terribly wrong. Stretching your muscles before and after a workout can prevent serious injuries and prepare you for the movement that follows.
So let’s get into the two forms of stretching: dynamic vs static stretching.
What is the difference?
Dynamic stretching is an active movement through a joint’s range. This can be Leg swings, walking lunges, hip openers, thoracic rotations and arm circles. It raises muscle tissue temperature, sends blood into the muscle and turns on the nervous system so you can produce force.
Static stretching is moving into a lengthened position and holding it, usually somewhere between 15 and 60 seconds. The goal is to develop and keep range over time.
Dynamic work belongs at the start before you lift or run. Static work belongs after training.
A large meta-analysis (Simic et al., 2013, Scandinavian Journal of Medicine & Science in Sports, PMID: 22316148) found that long static holds performed as the main event before training reduced maximal strength by 5 percent. Prolonged holds, about 60 seconds or more per muscle is what the participants were doing.
Connective tissue stiffens over time. Tendons and fascia lose some of their elasticity and joints can feel stiffer first thing in the morning.
The menopause transition adds a second issue: As estrogen declines, collagen and connective tissue change, which is one reason so many women notice new joint aches or morning stiffness and conditions like frozen shoulder.
Researchers recently grouped these changes under one label, the musculoskeletal syndrome of menopause (Wright et al., 2024, Climacteric, PMID: 39077777), reporting that more than 70 percent of women experience musculoskeletal symptoms through the transition and about 25 percent are significantly limited by them.
Stiffer tissue now needs more preparation.
Leg swings, forward and back as well as across your body. This is the move I want you doing before you train.
Stand side-on to a fence or railing, one hand resting on it for balance. Swing the outside leg forward and back through a controlled arc. Let the range build over the first few reps. Then switch sides and repeat. This opens the hips through flexion and extension.
Next: now face the railing and perform a cross over swing. Make sure you’re swinging high both sides.
That leg swing is one move from a whole sequence that I put on film today. Below the line you get the complete dynamic warm-up circuit (all moveson video), the full static flexibility circuit (on video), and the stage-specific adjustments for perimenopause, menopause, and postmenopause.
Paid subscribers also have access to my entire 21-week training program as well as all my exercise videos.
If you rather like to work with me 1:1 instead, please send me a message,
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