Dynamic Vs. Static Stretching: When To Do Each And Why
What is Dynamic Stretching?
Dynamic stretches are active movements where the joints and movements go through the full range of motion. They are generally used to warm up your body prior to exercise. It increases blood circulation and lubes up your joints. Dynamic stretches can also be functional and mimic the sport specific movement you are about to do. This type of stretching works best prior to exercise, it works to get the body moving and are not held for any specific amount of time.
Active and ballistic stretching are two types of dynamic stretching. Active stretching works to move the limb through its full range of motion. This is done by starting at minimal movement to the greatest movement and repeating several times. Ballistic stretching involved rapid, alternating movements or “bouncing” at the end-range of motion. This type of stretching is no longer recommended as there is an increased risk of injury.
When to use Dynamic Stretching:
Dynamic active stretching can be used before the start of any exercise like:
Sports or athletics- It has been shown that dynamic stretches are beneficial prior to running or jumping, like basketball, soccer, sprinting, etc.
Weightlifting- Research shows that dynamic stretching in the warm-up helps with leg extension power and improves performance.
Cardiovascular exercise- Dynamic stretching warms up your muscles effectively and may improve performance and reduces the risk of injury for any-one who swims, runs, does bootcamp, boxing, etc.
If you are feeling stiff or have been sitting for extended periods of time, it would be extremely beneficial to start with 5-10minutes of light jogging or cycling followed by some foam rolling. Dynamic stretches should be the last part of your warm-up routine and this will be the most beneficial way to release tightness prior to exercise.
What is Static Stretching?
Static stretching is what most people think of as a stretch. It is the most common form of stretching and is used to stretch a muscle or group of muscles, by holding the stretch for 15-60 seconds and repeated 3 times.
There has been major controversy surrounding static stretching. A study showed that 8 weeks of static stretching increased the muscle’s ability to extend. Unfortunately, stretch tolerance can decrease this benefit. Most static stretching studies present an increase in range of motion because of an increase in the ability to withstand more stretching force (and discomfort), instead of extensibility. Therefore, regular stretching is vital to unleashing the full potential of your muscles. Timing of static stretching is also important. Static stretching after sport will help prevent injury occurrence. However, static stretching during a warm-up for competition or a game can have an adverse effect on your performance. Static stretching can limit your body’s reaction time, this condition can last up to 2 hours in activities that require agility and speed like vertical jumps, balance, short sprints, soccer, rugby etc.
It can be tempting to skip stretching after a workout, especially when we are in a rush or tired, there are numerous reasons to make it a priority. The benefits to static stretching are improved flexibility and range of motion, increased blood flow, improved performance, injury prevention, faster muscle recovery following a workout and less pain and stiffness. It is also an underrated way to help you feel more relaxed, by releasing the stress and tension in your muscles.