The Difference Between Dynamic & Static Stretching
Sometimes we hear different opinions when it comes to “dynamic” vs “static” stretching and one being more beneficial over the other. They are 2 different methods that can be used at different times, sometimes one being better than the other depending on the situation.
Dynamic stretching is a type of stretching technique that involves moving parts of your body through a full range of motion in a controlled and active motion. Unlike static stretching, where you hold a stretch for a prolonged period without moving, dynamic stretching involves continuous movement during the stretching process.
Dynamic stretching is more commonly used as part of a warm-up routine before engaging in more intense physical activities or sports. The main goal of dynamic stretching is to increase blood flow, flexibility, and body temperature while also preparing your muscles, joints, and nervous system for the upcoming physical demands.
Some common examples of dynamic stretching exercises include:
Leg swings: Standing next to a support (wall or pole), swing one leg forward and backward in a controlled motion.
Arm circles: Extend your arms out to the sides and make circular motions with your arms, gradually increasing the size of the circles.
High knees: Walk or jog in place while lifting your knees as high as possible.
Butt kicks: Walk or jog in place while kicking your heels up towards your glutes.
Walking lunges: Take long steps forward while dropping into a lunge position with each step.
Hip circles: Stand with your feet shoulder-width apart and make circular motions with your hips.
Dynamic stretching is beneficial because it helps to increase the heart rate, improve joint flexibility, enhance muscle performance, and activate the nervous system for better coordination and balance. It's also key that dynamic stretching be performed smoothly and without any jerky or bouncing movements to prevent injury.
Dynamic stretching is most effective when incorporated into a warm-up routine that includes cardiovascular exercises and other preparatory movements for the specific activities you are about to do. After dynamic stretching, you can proceed with your main workout activity.
Static stretching is a stretching technique where you lengthen and hold a muscle or group of muscles in a fixed position for a prolonged period, typically anywhere between 15 to 60 seconds. Unlike dynamic stretching, where you move through a range of motion, static stretching involves staying still and maintaining a constant stretch to lengthen the muscle.
The main purpose of static stretching is to improve flexibility, increase the overall range of motion of joints, and promote relaxation in the muscles being stretched. It is commonly used after a workout or physical activity to help cool down and prevent muscle stiffness.
Some examples of static stretching exercises include:
Hamstring Stretch: Sit on the ground with one leg extended straight in front of you and the other bent. Reach forward and try to touch your toes on the extended leg, feeling the stretch in your hamstring.
Quadriceps Stretch: Stand on one leg and hold the opposite ankle behind you, pulling it gently towards your glutes. You should feel a stretch in the front of your thigh.
Shoulder Stretch: Bring one arm across your chest, using your other arm to gently pull it closer to your body. This stretches the shoulder and the back of the arm.
Triceps Stretch: Raise one arm overhead and bend your elbow so that your hand reaches down towards your upper back. Use your other hand to gently push on the elbow, feeling the stretch in the back of your arm.
Chest Stretch: Stand in a doorway with your arms bent at 90 degrees and the forearms and elbows resting on the door frame. Step forward gently, allowing your chest to open up and stretch.
Static stretching is generally safe when performed correctly and at the appropriate time. It is best suited for after workouts or physical activities when your muscles are warm and more pliable. However, it is not recommended as a warm-up routine before intense exercise or sports activities, as research has shown that static stretching before these activities may temporarily reduce muscle strength and performance.
For a warm-up, dynamic stretching or light aerobic exercises are more suitable, as they help increase blood flow/body temperature, and prepare your muscles and joints for physical demands.
If you’re still not sure.. Always consult with a fitness professional or healthcare provider to determine the most suitable stretching routine for your specific needs and goals.
Hope that helps! :)
Happy Stretching,
Robyn