Static Stretching vs Dynamic Stretching

The world of stretching and its different types is one where debates are never far off. Recently, stretching has hit its peak, with many fitness influencers on social media voicing their opinions. You might be wondering what kind of stretching you should perform. What is the purpose of stretching?
This article will provide you the differences between static and dynamic stretching, and why both are important in their own respective structures. 

Before we dive into the different types of stretching, we must understand what stretching is and how it benefits our bodies.

As the HSS indicates:

“Stretching increases your range of motion and flexibility by lengthening soft tissues such as muscles and ligaments. It promotes fluid movement during athletic performance, decreases soreness and minimizes injury”.

Therefore, it can be firmly said that stretching is essential to reach peak performance. Stretching helps our blood flow to our muscles, thus allowing our muscles to flush out lactic acid and reduce soreness. As mentioned above, stretching also elongates our muscles therefore allowing for more room for growth.

Static Stretching

According to the Rise Physical Therapy:

“Static stretching is holding a stretch without movement, usually only at the end-range of a muscle”.

What that means is that static stretching occurs when you stand, lie down, or sit and hold a single position for a set period. Examples of static stretches include toe touches and or calf stretches while sitting down. Static stretching has been present for decades and is still practiced all over the world. Static stretching increases your range of motion at the extreme end of the stretch. That is, static stretching increases the range of motion at the end of the motion in question. Static stretching can still be a great way to lengthen your muscles and increase the end of your range of motion. It is best to perform static stretching on an active rest day where exercise is not at the forefront. Remember, never perform static stretches before a workout as it increases the risk of injury. Before a workout, dynamic stretching is better suited to physically prepare for a tough workout. More on that below!

Dynamic Stretching

As the Rise Physical Therapy indicates:

“Dynamic stretching is a strategy used to improve mobility while moving through a range-of- motion, often in a manner that looks like the activity or sport that is going to be performed.”

As mentioned above, dynamic stretching takes a form that is like the movements you carry out during a workout. It is designed to prepare your body to carry out the specific movements more intensely. Examples of dynamic stretches include leg swings, light jogging, and high knees.

The principles behind dynamic stretching are practical. After all, you do not get better at running by going for a swim every day. You get better at running, by going for a run every day. The more you practice the better you get. Thus, dynamic stretching should always be done before a workout because it helps your body prepare. As a result, the movements you carry out during your workout will always be better.