Static Stretching vs. Dynamic Stretching - Your Guide
Stretching keeps the muscles and joints warm and mobile, preventing pain and injury from physical activity. Not only does stretching reduce the risk of injury, but stretching your muscles can also improve overall performance.
Before jumping into a workout, it’s crucial to prepare your muscles by warming up with a series of stretches. Cool-down stretching is equally important, as our muscles need a chance to relax and release tension from the workout.
This is where static/dynamic stretching comes in. Static stretching involves holding your muscles in a position, whereas dynamic stretching requires active, controlled movements. Each static and dynamic stretching offers a series of benefits, but knowing when to use them to reap these benefits is the key.
What is static stretching?
Static stretching is pretty straightforward - holding a pose that stretches the muscles and connective tissues in a static, unmoving position. Static stretches should be held for 45 to 90 seconds. Examples of static stretching include quad stretches, figure 4 stretches, and standing calf stretches.
While performing a static stretch, it’s important to keep the stretch gentle and comfortable (it should not be painful!) to avoid overstretching. Overstretching occurs when the joints and muscles are pushed past their limit, causing pain and possible damage to the ligaments and tendons.
What is dynamic stretching?
Dynamic stretching involves targeting specific muscle groups at the same time through an active movement of joints and muscles. Unlike static stretching, dynamic stretching does not hold one position. Instead, a dynamic stretch session mimics the movement of the sport or activity to be performed.
Dynamic stretching helps fire up the muscles that are about to be used. Activating the muscles through dynamic stretching is a nice rehearsal for the muscles. During dynamic stretching, there is generally a series of controlled movements that help increase the range of motion for each joint. Examples of dynamic stretching include cat and cow poses, walking lunges, and spinal rotations.
Pros and Cons of Static vs Dynamic Stretching
Pros of static stretching
Static stretching puts the muscles into position to relax and release tension, providing a range of benefits for the body, including:
- Increased flexibility
- Improved posture
- Reduced muscle tension
- Enhanced range of motion
- Promote stress relief
Cons of static stretching
If the body has not had enough time to warm up before static stretching, muscles can strain and cause an injury. Static stretching should always be done after a warm-up, such as dynamic stretching, or after a workout. When not performed at the right time, static stretching can:
- Cause muscle performance to decrease
- Causes an overstretching injury
- Make an acute injury worse
- Provide an ineffective warm-up
Pros of dynamic stretching
Dynamic stretching is an ideal warm-up before engaging in activity or sport. A dynamic stretch warm-up enhances agility and speed performance in general running, jumping, and sport activities. Other benefits of dynamic stretching include:
- Improved blood flow circulation
- Increase muscle temperature, which reduces muscle resistance
- Increased flexibility and mobility
- Reduces risk of injury
- Improves overall performance
Cons of dynamic stretching
If done incorrectly, dynamic stretching can cause issues. Dynamic stretching may not be suitable for everyone, and like all forms of exercise, it can be easy to overdo it and cause an injury. Some cons of dynamic stretching include:
- Requires rest in between movements
- It can cause pain or injury if the body is pushed too hard, too fast
- May not fully prepare the body for high-intensity activities
When should I use static and dynamic stretching?
Both static and dynamic stretching offer necessary benefits for not only workouts, but also daily movement. Each type of stretch moves the body and increases the range of motion and flexibility, which can help prevent injury, pain, and discomfort. However, there is a time and place for static and dynamic stretching.
Static stretching targets specific muscles, like hip flexors, pectorals, abdominals, biceps, and triceps, which increase flexibility, help relax muscles, and prevent muscle fatigue and soreness. Performing static stretches after a workout will help the body maximise these benefits. After movement, the muscles are warmed up and more likely to yield to the stretch, helping avoid strains and injuries.
Dynamic stretching for 5 to 10 minutes is essential before every workout. A dynamic stretching session improves blood circulation and activates the muscles about to be used, which can enhance performance and reduce the risk of injury.