Dynamic Stretching vs Static Stretching

2 minute read

Dynamic Stretching vs Static Stretching

Dynamic Stretching

Dynamic stretching involves moving your body through a range of motion, using constant movement (think of swinging your arms or legs).

This type of stretching slowly improves flexibility and prepares your muscles for activity. In fact, dynamic stretching is so great for warming up muscles that it is said to be the only type of stretching you should do before your workout.

Examples of dynamic stretches include leg swings, arm circles, and walking lunges. Dynamic stretching helps improve joint mobility, blood flow, and muscle activation, making it an ideal warm-up activity before engaging in more intense exercise.

Static Stretching

Static stretching, on the other hand, involves holding a stretch in a comfortable position for a set period, typically 15-30 seconds. The exact opposite of dynamic stretching.

This type of stretching is often performed after a workout or at the end of a training session to improve flexibility and promote relaxation in the muscles.

Common static stretches include the hamstring stretch, calf stretch, and shoulder stretch. Static stretching helps lengthen muscles and increase range of motion, reducing the risk of injury and muscle soreness.

How to do both

Great. Now you understand the two main types of stretching methods. It’s all coming together.

To perform dynamic stretching, incorporate movements that mimic the activity you're about to engage in. For example, if you're preparing for a run, include dynamic leg swings and hip circles to loosen up your lower body. Perform each dynamic stretch for 8-12 repetitions on each side, gradually increasing the range of motion with each repetition.

For static stretching, after your workout, try to hold each stretch for 15-30 seconds, focusing on breathing deeply and relaxing into the stretch. Avoid bouncing or jerking movements, as this can lead to injury.