Understanding the difference between static and dynamic stretching
Monday, November 11, 2024
There are two main types of stretching, static and dynamic: Dynamic stretching involves active movements that mimic the activity you're about to do, while static stretching involves holding a position to stretch a muscle. Both have a place in your fitness toolbox here’s what you need to know about each.
What is static stretching?
The term static stretching refers to any stretch that is performed without movement. Static stretching comprises several different techniques that slowly lengthen a muscle to a protracted position (until it starts becoming uncomfortable), which is then held for approximately 30 seconds. It is probably the most common type of stretching and is advised during the cool-down phase following an exercise session.
The benefits to static stretching include:
- Improve range of motion and flexibility of joints to reduce the risk of damage to tendons and muscles during exercise
- Alleviate tightness and firmness of muscle
- Promote blood flow in areas where muscles are being stretched
- Helps recovery and relaxes the body after training
What is dynamic stretching?
Dynamic stretching involves making active movements that stretch the muscles to their full range of motion. These exercises often simulate functional movements and help prime the body which is advised during the warm-up phase for training.
The benefits of dynamic stretching include:
- Directly prepares joints, muscles and nervous system for training
- Increase core temperature and blood flow to muscles
- Improves ability to perform through appropriate range of motion as well as decreases the risk of injury and soreness
The bottom line
When you're heading into a workout, use dynamic stretching to prepare your muscles and joints for the activity, and focus on stretches that mimic the exercise you're about to do. When it's time for a cooldown, switch to longer holds with static stretches, since those can improve flexibility and reduce recovery time.
