Dynamic stretching is a movement-based strategy used to improve mobility, moving through a range-of-motion, usually in a way that resembles the sport or actions that will be performed.
Static stretching is holding a stretch without any movement
Why Static vs Dynamic?
I often get the question by parents and coaches, “What is the best way to warm-up, my athlete?. Should I stretch them before games? What should we do in practices?” and I always like to point out there is a different way that athletes can warm-up and a different way to stretch.
Static stretching can best be described as the old-school traditional stretching, these stretches involve bringing an isolated muscle or group of muscles to their peak position and holding it there for 15 to 30 seconds stretches like the hurdler stretch, where you sit with one leg out in front of you and grab your toes is a good example of a static stretch.
Static stretching is the most common form of stretching count and general fitness and it is safe and effective for improving overall flexibility, when done right there are a few advantages of static stretching. First, it is really easy to do standing stretching requires little to no equipment and can be done on the spot most stretches are fairly easy to learn and can be performed by beginners and advanced trainees alike. Static stretching directly increases the flexibility in your knees hips shoulders and ankle joints and enhancing your flexibility will allow you to move more freely and efficiently
Static stretching can also help alleviate stress.It can be relaxing both physically and mentally the stretches you perform should be comfortable and require minimal exertion this can give your body and brain a chance to relax taking deep slow breaths is recommended while performing static stretches it will also help balance your body like I mentioned before poor flexibility in one or more muscle groups can lead to muscular imbalances and poor posture tight muscles pull on joints and can slowly create a shift in your body’s alignment people with musculoskeletal email cysts appear to be more prone to injuries reduced range of motion can be influenced by lack of regular movement or overuse of certain muscles for example runners often have tight hip flexors the muscles that connect the front of the to the thigh so they really benefit from static stretches for that muscle group
Now dynamic stretching on the other side is slightly different from static stretching, it means the stretch is performed by moving through a challenging but comfortable range of motion repeatedly. Although dynamic stretching requires more thoughtful coordination than static stretching because of the movement involved it is gaining favor among athletes coaches and trainers, because of its apparent benefits and improving functional range of motion and mobility and sports activities for daily living. Example of dynamic stretching is arm circles or leg swings. note that dynamic stretching should not be confused with ballistic stretching dynamic stretching is controlled smooth, whereas ballistic stretching is uncontrolled irregular and jerky although there are unique benefits to ballistic stretches they should be done only under the supervision of a professional, because for most people the risks of ballistic stretching far outweigh the benefits and advantage of dynamic stretching.
In dynamic stretching your body will be equipped to handle the eccentric movements of your sport this reduces the risk of injury as your body isn’t stiff to these movements having been prepared for these unique maneuvers additionally the chance of injury is further reduced thanks to the improved range of motion in your joints which can improve over time with consistent dynamic stretching dynamic stretching is also popular in sports that require explosive power from muscles such as soccer when going for a header or blowing by an opponent or a volleyball with players rising to smash of volley into the ground your muscles and joints will be looser allowing you to take full advantage of your range of motion equating to maximum power from your body a lot of these explosive moments require different parts of the body working in coordination which dynamic stretching also prepares the body for another great advantage is that it mentally prepares you for peak performance for the task ahead increasing the temperature of your core muscles and building intensity related to your sport ahead of time seamlessly transition you from warm-up mode to competitive mode
One last advantage is that dynamic stretching can help you get the most out of your body while training or during a game since these stretches are conditioning your body to move in similar motions use in your sport your body will get more and more accustomed to it over time similar to your body’s internal clock waking you up right before your alarm clock your body can also react quicker improving motor skills and nervous system reaction times now that I explained the benefits to both approaches how do we implement them into our fitness routine for optimal results the answer is timing since dynamic stretching directly prepares you for a workout or training session and can be done while the muscles are still cold you should do your dynamic stretching routine right before your workout and as you know static stretching should always be done when muscles are already warmed up and never when they’re cold this is why it’s best to do static stretching only after you workout in the next few lessons I will show you the most important dynamic and static stretches and a number of routines that will prepare you for any workout
Which one do i choose?
Static stretching is something that you might wanna do after a workout when you’re in the cool-down. So, move your muscles and stretch them at the same time, and then afterward do your more cool-down static stretching.
While dynamic Stretching is the one you should do before exercise, this helps to prevent any damage to your body, conclusively both static vs dynamic stretching is needed for the proper workout routine.