Stretching, often considered a fundamental aspect of any fitness routine, plays a crucial role in optimizing muscle flexibility and joint range of motion. In the world of curling, understanding the nuances between static and dynamic stretching can be the key to unlocking your full potential on the ice. Let’s delve into the science and practical applications of dynamic stretching to elevate your curling game.

What is Stretching?
Dispelling the traditional notion of simply “stretching” muscles, a more accurate description emerges from scientific findings: “Long-term stretching of human skeletal muscles increases joint range of motion through altered stretch perception and decreased resistance to stretch.” You can read all about it here if that’s your thing.
In simpler terms, effective stretching enhances your body’s flexibility by changing how it perceives and responds to the stretch.
Dynamic vs. Static Stretching
In previous discussions on CurlFit 101, we explored the realms of Dynamic and Static Stretching. Dynamic Stretching, aptly referred to as Dynamic Movement, involves energetic and repetitive movements like “High Knees,” “Arm Swings,” or “Mountain Climbers.” On the other hand, Static Stretching consists of longer holds, reminiscent of slow yoga classes where poses are maintained for extended periods.
Within the realm of Static Stretching, two approaches emerge: dynamic or passive actions. Active engagement of muscles during a stretch characterizes an active yoga cooldown, while a passive approach involves allowing the stretch to take over, commonly seen in restorative or yin yoga.
Passive Recovery, a distinct category, entails activities such as lying down, taking a bath, practicing long Savasana (yoga’s final resting pose), using a sauna, or even standing still.
Stretching Before and After Curling
Before Curling:
Dynamic Movement takes center stage in the pre-game routine, with a recommended 10-15 minute warm-up targeting specific areas essential for on-ice performance. This can be done at home or upon arrival at the curling club. Stay tuned for a pre-game sequence to ensure you’re ready for every match.
After Curling:
Contrary to popular belief, an active cool-down does not necessarily enhance recovery or strength immediately after a game. In fact, studies suggest that doing nothing post-game may be more beneficial than engaging in dynamic cool-downs. Head to the lounge, relax, and let your body recover naturally.
Post-game, consider Short-Term Recovery Stretching within a few hours or Long-Term Recovery Stretching the next day. Combining static stretches with active engagement is key to preventing muscle stiffness and improving flexibility. Studies highlight that multiple shorter static stretches are more effective than a single prolonged hold.
When to Stretch
Can you head to the lounge for social time after a game without stretching first? Absolutely. Research indicates that an active cool-down has minimal impact on delayed-onset muscle soreness or tenderness, even up to 96 hours post-exercise. The evidence suggests that “an active cool-down does not attenuate the decrease in range of motion or the increase in musculo-tendinous stiffness following exercise.”1
In conclusion, understanding the dynamics of dynamic stretching can revolutionize your approach to curling preparation and recovery. Whether you’re a seasoned curler or just starting, incorporating these insights into your routine can lead to enhanced flexibility, reduced muscle soreness, and an overall improvement in your curling performance. Stay flexible, stay agile, and conquer the ice with the power of dynamic stretching.
Footnotes:
Read More About Getting — and Keeping — Fit
🥌 Maximizing Performance: The Ultimate Guide on How to Warm Up for Curling
🥌 Spring 2024 In-person CurlFit Classes — Are you in Vancouver? Come get CurlFit with Stephen at the Vancouver Curling Club!
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