Understanding Dynamic and Static Stretching
Flexibility work falls into two main categories:
- Dynamic Stretching: Active movements that take joints through their full range of motion.
- Static Stretching: Holding a muscle in a lengthened position for an extended period.
Each has unique benefits—and ideal timing—so using them correctly can boost performance, reduce injury risk, and speed recovery.
What Is Dynamic Stretching?
Dynamic stretches are movement‑based drills that warm up your muscles and nervous system.
Key features:
- Active: You control the motion—no external force.
- Timed/Reps: Typically performed for 30 seconds or 8–12 reps per side.
- Purpose: Increase core temperature, enhance motor unit recruitment, and lubricate joints.
Common Dynamic Drills:
- Leg swings (front‑to‑back & side‑to‑side)
- Walking lunges with torso twist
- Arm circles and cross‑body swings
- Inchworm walkouts
Use dynamic stretching before any workout, sport practice, or activity requiring power and agility.
What Is Static Stretching?
Static stretches involve holding a muscle at its end‑range position for a set duration.
Key features:
- Passive: You or an external prop (wall, strap) maintain the stretch.
- Duration: Hold for 20–30 seconds, repeat 2–3 times.
- Purpose: Improve overall muscle length, promote relaxation, and enhance tissue elasticity.
Common Static Stretches:
- Seated hamstring reach
- Standing calf stretch against a wall
- Chest opener with clasped hands
- Figure‑4 glute stretch
Use static stretching after workouts or during dedicated flexibility/mobility sessions.
Page 2: When to Use Dynamic vs. Static —>
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