It’s 7am and you’ve arrived at the park long before rope drop. You’re waiting in line for the cast members to let you into the park, chomping at the bit to get to your first attraction of the day. While it’s tempting to make a mad dash to Slinky Dog Dash on cold muscles, you might want to rethink your pre-park routine. 

Without a proper warm up, the muscles tend to be cold and tight. Calling on your tight muscles for that brisk walk at rope drop may put you at risk for muscle strains or joint pain. Just like how athletes perform a proper warm up before their workouts, getting those muscles warmed up also helps decrease your risk for injury. So what do you do to prepare your body?

In my previous post on staying healthy while in the Disney parks, we discussed having dynamic stretching to help warm-up for your park days. But what is dynamic stretching? And how does that differ from static stretching?

If you like what you’re reading, go ahead and like my post and share it with your friends. If you have any suggestions, comments, or ideas you would like me to blog about in the future, feel free to leave a comment down below!

Dynamic vs Static Stretching

Dynamic stretching involves actively moving joints and muscles, using movements specific to the target activity. Actively moving improves blood flow, increases muscle and joint temperature, and improves flexibility. Static stretching involves moving a joint as far as it can go and holding it for a length of time, typically between 30 and 60 seconds. Static stretching tends to relax muscles. So, which is better for you?

Researchers’ general consensus is that dynamic stretching more effectively improves athletic performance compared to static stretching. The thinking behind this is that because dynamic stretching improves blood flow and muscle and joint temperature, the body “rehearses” the movements required of the activity of choice. Static stretching, on the other hand, likely decreases short-term strength, which can hinder performance and increase the risk of injury. 

Okay, so dynamic stretching is good before walking all day in the park. Static stretching is good for after. Got it, Stephen. Now, what dynamic stretches do I do? 

The dynamic stretches I recommend are ones that focus on the muscles important for walking: the calves, quads, hamstrings, and gluts. Below are some good examples of stretches to try. Check this warm-up routine in action here!

Give these stretches a try before your next park day. Remember, stretching shouldn’t be painful or forced. Perform each stretch gently.

It’s important to note that the muscles tend to cool down and tighten when sitting idle for 15-20 minutes, like when you’re sitting down for a meal or riding Pirates of the Caribbean. Since static stretching temporarily decreases muscle tightness, why not do a few static stretches before sitting down to eat? Then, when you’re ready to walk to your next destination, performing a shorter version of each stretch will help you power through the rest of your day!

So there you have it – your Walt Disney World warm-up. If you like what you read, go ahead and like my post and share it with your friends. If you have any suggestions, comments, or ideas you would like me to blog about in the future, feel free to leave a comment down below!

Remember, these are only suggestions. While I am a practicing physical therapist, it’s always recommended that you speak to a medical professional who knows your particular situation before you travel.