Static Vs Dynamic Stretching
Have you heard of static and dynamic stretching and wondered to yourself ‘what are they and how are they different?’ or maybe you’ve never even heard of the terms!
Static and dynamic stretching are two very different forms of stretching that are used for different reasons as they provide unique benefits and advantages. In this blog, we will explain what each form of stretching is as well as talk about when to use them and why.
Static Stretching
What is it?
Static stretching is the most common type of stretching and probably what you imagine when you think of someone stretching. It involves slowly and gently stretching a muscle and holding that position for approximately 20-30 seconds. It is often used to target a single muscle group with each stretch, for example a hamstring stretch or a pec stretch.
When to use it?
Static stretching is helpful in elongating and loosening muscles, alleviating tightness and decreasing effects of delayed onset muscle soreness (DOMS). For these reasons, static stretches are great for after exercise as a cool down. As your muscles are warm after exercise, it can be a good opportunity to decrease tension in the muscles as more movement is often available.
Secondly, static stretches performed regularly can increase flexibility and range of motion within joints. For example, upper back and neck stretches done throughout the day can help relieve tension through the area or tension headaches.
Dynamic Stretching
What is it?
Dynamic stretching involves an active movement to target your joints and muscles by moving them through their full range of motion. It uses gentle and controlled movements of multiple muscle groups to gradually increase your range of motion with each repetition. Dynamic stretches aren't held for any length of time. Instead they are usually performed continuously for between 8-12 repetitions and can be used as a series of movements to help get your body moving. It can be functional and mimic the movement of the activity or sport you’re about to do. For example, a swimmer may circle their arms before getting into the water.
When to use it?
Dynamic stretching can be used before the start of any exercise routine. It helps to warm up your body, getting your muscles moving and ready to engage in the activity or sport. It assists in increasing blood flow, improving range of motion and increasing joint position awareness. It is best used before any cardiovascular exercise such as cycling, personal training sessions or running. Whether you are weightlifting professionally, doing machine weights at a gym or using hand free weights at home dynamic stretching can be helpful in preparing your body for exercise.
Dynamic stretching can also assist you in increasing your mobility within joints when performed regularly. For example side lying book openers help encourage increased range of motion through your mid back and shoulders.
We encourage you to add dynamic stretching to your warmup. You may find your body feels more energised, and helps you through your exercise routine. Try adding stretching into your day!