Static Vs. Dynamic Stretching
Years ago, we were told not to stretch before working out by ‘experts’, but now we know that it’s best for your body to stretch before and after. It can be difficult to know the right route to take when discussing stretching. Should you mainly focus on static stretching? Do you do more dynamic stretches to help reach your goal for that day’s activity? Can you keep it short or skip stretching all together?
Here at Dynamic Fitness and Rehabilitation, we want to set you up for success. We know exercise is your best medicine! Below, we are going to go through the definitions of static stretching and dynamic stretching. From there, we’ll talk about the differences and which stretching could be better for you to activate your body’s true potential.
Static Stretching
Static stretching is the most common type of stretching. What defines static stretching is that you stretch your muscles by holding the stretch for a period of time. These hold typically last 15-60 seconds and are then repeated 2-4 times.
Static stretching does have some questions around it. This method of stretching was at one point the way to warm up. Static stretching has since become more common as a cool-down method. Static stretching can increase flexibility and range of motion. This makes it great for recovery!
Dynamic Stretching
Dynamic stretching is meant to be a more functional stretch depending on what you’re working on. Dynamic stretching will integrate sports-specific movements to move through the limbs. You use your whole body while dynamic stretching, and you don’t hold the movements as you’re working through them. The movement is usually repeated around 10-12 times.
Dynamic stretches that are functional, meaning they mimic the movement of the exercise that you are about to perform (ex. arm circles for a pitcher or swimmer) warm up your muscles and get you ready for the rest of the workout. Adding exercises like squats, lunges, and other rotations will actively stretch & activate your core muscles.
Dynamic stretching requires much more coordination than static stretching but has gained in popularity with athletes. Research has shown that dynamic stretching increases flexibility, muscle strength, sprinting, and vertical jump performance.
Get Moving > Dynamic Stretches You Should Do Daily
Should You Stretch Before a Workout?
It’s recommended to stretch before any workout, activity, or sport. This can help reduce the risk of injury and prepare the body for strenuous effort. But, skip the static stretching.
While there are some instances where using both stretching styles could be an effective warmup, our trainers recommend that stretching done before exercise be dynamic.
Remember to stretch at the end of your workout, this is perfect to get a jump on your recovery with static stretches.
Static vs. Dynamic Stretching: Which is Best?
So here is where we beg the question: Which stretching style is better? The fact is - all bodies are different. Training is different for everyone. Injury recovery is different for everyone.
Generally, your trainer may recommend dynamic stretches to warm up before your workout. Then, we’ll cool down with more static motions. However, if you’re just coming out of rehab/physical therapy we may lean more on static movements to decrease your risk of reinjury. You have to listen to your body.
Advantages of Dynamic Stretches
Performing dynamic stretches before any type of exercise or activity are beneficial because:
Muscles are able to warm up to an ideal exercise temperature which helps improve form and function
Improved range of motion
Reduced risk of injury
Improved mobility
Better performance
Preparedness for high-intensity workouts
Advantages of Static Stretches
Static stretches typically after your activity are beneficial because:
Muscles are able to cool down to restore your body temperature after your workout
Allows your muscles to loosen up
Increases flexibility
Improved range of motion
May improve recovery time and reduce soreness
Activate Your Body’s True Potential
No matter where you’re at, the Dynamic Fitness & Rehabilitation team is here to help. We would love to help you on your fitness or rehabilitation journey!
We can help your body function properly through medical exercise and watch your technique while exercising to make sure you stay healthy and avoid injury. Call Dynamic Fitness 813- 422-5671 to learn more about our exercise, wellbeing, and nutrition services. Or, schedule your fitness assessment today!