Ever wondered if you’re stretching the right way? You’re not alone!
Recent research has shown that many athletes and even health professionals often fail to choose correctly between dynamic vs static stretching
In this post, I’m diving into the hot debate of dynamic stretching vs. static stretching, relying on evidence-based recommendations and examples from my routines.
Get ready to get your flexibility game to the next level!
Here’s what we’ll cover today:
- What is dynamic Stretching?
- Understanding static stretching
- The science behind the two stretching types
- When you should use dynamic stretching
- The role of static stretching in fitness
- How to combine both stretching types
- Common mistakes to avoid while stretching
What is Dynamic Stretching?
Dynamic stretching is when you’re moving your muscles and joints through their full range of motion, instead of holding a stretched position. It’s all about movement. It’s active. It gets your blood flowing and muscles ready for action.
It’s like a dance, but way less coordinated (at least when I do it). Imagine you’re a rubber band, constantly stretching and releasing as you move through different positions. That’s the gist of it.
I remember when I first heard this term, I was like, “Wait, isn’t all stretching just… stretching?” Boy, was I in for a wake-up call!
So, what are some examples of dynamic stretches? Let’s see…
One of my favorites is the walking lunge with a twist. You’re lunging forward and rotating your upper body at the same time. It’s like you’re trying to look behind you to see if you dropped your wallet while doing a weird walking dance.
Trust me, it’s more effective than it sounds and It’s great for opening up your hips and stretching your lower back, which is always tight for me after sitting at a desk all day.
Another good one is leg swings. They’re simple but effective, especially if your hamstrings are tight. Just a few forward and backward swings before a run or lower-body workout makes a huge difference in how fluid my movements feel.
The key with dynamic stretching is to target the muscles you’re about to use. For example, if I’m gearing up for a run, I focus on lower-body moves like leg swings and knee pulls. But if it’s an upper-body day, I’ll do things like arm circles, shoulder rolls, and chest openers.
The goal is to get blood flow to those muscle groups so they’re ready to perform when you hit your workout.
Back in my basketball days, I used to be a die-hard static stretcher (you know, the hold-it-for-30-seconds kind). I thought that using leg swings and bands is just distracting and doesn’t go deep enough.
But after incorporating dynamic stretching into my pre-workout routine, I noticed a huge difference. My muscles felt more awake and responsive, like they’d had a shot of espresso. Now that I’m working my way back to playing basketball following back and knee injuries, I never skip dynamic stretching before hitting the court.
One thing to keep in mind, though – dynamic stretching isn’t about pushing your limits or stretching as far as you can. It’s more about controlled movements through a comfortable range of motion. The goal is to warm up, not wear out.
Understanding Static Stretching
Static stretching—this is the classic kind of stretching we all know. You know, the kind where you reach for your toes and hold it until you’re pretty sure your hamstrings are about to snap. Yeah, that’s the one.
When I was peaking athletically in the late 90’s and early 2000’s, the rule of thumb was to stretch before and after every workout for a good 15-30 minutes. I was going deep with my stretches, touching my knees with my forehead, thinking I was doing my body a favor.
Spoiler alert: I wasn’t always helping as much as I thought.
So, what is static stretching?
It’s when you stretch a muscle to the point of mild discomfort and hold it for anywhere between 15 to 60 seconds. No bouncing, no movement, just you and your muscles having a nice, long chat.
The goal here is to relax the muscle and increase flexibility over time.
Static stretching can be done actively, when you hold the stretch on your own while activating your body, or passively. In passive stretching, you’d usually have a partner of strap holding you in the position. Or like my Pilates trainer, stretching you even more than you thought possible.
I’ll be honest, there’s something very relaxing in static stretching, but I don’t use them much these days. They’re great for getting more flexy, connecting with your body, and take time to breath deeply. However, in many cases they don’t play nicely with my workouts (like gym or basketball) as they are more likely to make my body too prone to injuries.
But don’t count it out completely! Static stretching still has its place in a well-rounded fitness routine. When I do stretch statically, I typically do it as a morning routine before starting my day and not right before or after an intense workout.
Here are a few full body stretching routines you can try to cool down your body after a workout.
The key with static stretching is to listen to your body. Stretch to the point of tension, not pain. It should feel challenging, but not like you’re auditioning for Cirque du Soleil.
Over time, though, holding those stretches really does improve flexibility. For example, my hamstrings used to be so tight, I could barely reach my ankle. Now, after sticking with it, I can grab my foot easily.
While static stretching might not be the warm-up hero we once thought it was, it’s still a valuable tool in your fitness arsenal. Just save it for the right time, or for those Netflix binge days when you need to remind your body what movement feels like.
The Science Behind Dynamic and Static Stretching
Alright, science nerds (and I say that with love), let’s dive into the nitty-gritty of dynamic vs. static stretching. Buckle up, because we’re about to get our geek on!
When I first started looking into the science behind these stretching techniques, I felt like I needed a PhD just to understand the basics. But don’t worry, I’ve done the heavy lifting (or should I say stretching?) for you.
What the research say about stretching
Let’s start with dynamic stretching. Research has shown that dynamic stretching can actually improve power, strength, and agility in the short term. It’s like giving your muscles a pep talk before the big game.
One study I read found that athletes who did dynamic stretching before their workouts saw a significant increase in their performance compared to those who did static stretching or no stretching at all. This was especially beneficial in sports that involve running or jumping, like basketball or track and field.
On the flip side, static stretching has been found to have no effect on injury prevention and actually impairs performance in some high intensity sports. potentially decrease muscle strength and power when done immediately before a workout. It’s like telling your muscles to relax right before asking them to bench press 200 pounds. Not exactly ideal timing.
Hearing this for the first time, I remember feeling like my whole fitness world had been turned upside down. All those years of static stretching before workouts…
was I actually sabotaging myself? Short answer: kinda, yeah.
The recommendations nowadays
But here’s where things get interesting: a lot of experts now recommend combining both types of stretching. Most sports scientists now recommend dynamic stretching as part of a warm-up routine, especially before activities that require power and speed. Static stretching is better saved for after workouts or on rest days.
This combination has worked wonders for me—I feel both ready to perform and more flexible over time.
When to Use Dynamic Stretching in Your Workout Routine?
Alright, let’s talk about when to bust out those dynamic stretches. Dynamic stretching is best suited for your pre-workout routine, especially if you’re about to engage in something intense like running, jumping, weightlifting, or high intensity sports.
This type of stretching gets your body moving and ready for action by raising your heart rate, increasing blood flow, and activating the muscles you’ll be using. It’s like the opening act that gets the crowd hyped for the main event.
It’s important to use dynamic stretches that mimic the mechanics of the specific movements you’re about to do. For example, if you’re about to go for a run, doing some high knees and butt kicks as part of your dynamic stretch routine can really help get those legs ready to hit the pavement.
Do I need to do dynamic stretching before every workout?
Well, it’s especially beneficial before activities that require a lot of power, speed, or agility. Think sports like basketball, tennis, or sprinting. Just keep the movements relevant to what you’re about to do and don’t over do it. The whole routine should take about 10-15 minutes, including some light cardio.
One mistake I see people make (and trust me, I’ve been guilty of this too) is treating dynamic stretching like a workout in itself. Remember, the goal is to warm up, not wear out. Keep the intensity moderate – you should feel energized after your dynamic stretching, not exhausted.
Once I found the right balance, I noticed that dynamic stretching not only helped me perform better but also reduced my risk of injury. My body felt more prepared, more agile, and less prone to those annoying strains and tweaks that can sideline you.
The Role of Static Stretching in Fitness
Let’s chat about static stretching, shall we? The kind where you hold a stretch and silently count to 30 while questioning all your life choices. Yeah, that one.
As mentioned earlier, static stretching is not the be-all and end-all of flexibility as it once was thought to be.
Now, here’s something important to remember: static stretching can actually decrease muscle strength and power temporarily. That’s why we don’t recommend it right before activities that require a lot of power or speed
But don’t let that scare you away from static stretching altogether! When done correctly and at the right time, it can be a great tool for improving overall flexibility and range of motion.
I’d recommend using static stretching in 3 main occasions:
- Post workout cool-down (gentle stretches, preferably not after a lot of weight lifting)
- For relaxation on rest days or as a quick morning routine
- Full on flexibility workouts where the focus is solely on stretching
One thing I’ve learned over the years is that everyone’s flexibility needs are different. What feels like a good stretch for me might be too much or too little for someone else. Listen to your body and don’t push yourself too hard. Remember, stretching should feel good, not like medieval torture.
Check out our exercise videos for more morning routine options.
Combining Dynamic and Static Stretching for Maximum Benefit
The dynamic duo of the stretching world – like peanut butter and jelly, but for your muscles!
Choosing between dynamic and static stretching is not like picking sides in a flexibility feud. Use each of these tools to do the right job.
One recipe you can follow is to start with some light cardio to get your blood flowing for 5-10 minutes. You really want to get those first drops of sweat, not more. Then, move into 5-10 more minutes of dynamic stretching routine for the relevant muscle groups and joints.
After your workout, when your muscles are nice and warm, that’s when you break out the static stretches. Just remember to stretch lightly after your workout as your muscles and nervous system went through a lot.
How I use stretching in my routine
The routine that works for me is slightly different. Given that I’m rehabbing from multiple injuries, I rather not over stretch or stress my muscles and joints too much.
My routine really depends on the sport:
For gym days, I’ll start with 5-10 mins of light cardio. To prepare the specific muscles before each exercise, I perform a warm-up set which is 15 repetitions with about 50% the weight I would use for my working sets. I do no stretching before and after the workout.
For higher impact sports, like basketball, I start with about 5 minutes sport-specific warm-up, like lightly running and dribbling from one basket to the other performing a lay-up before turning back to the other side. I then do dynamic stretching for 5-10 minutes, often with the ball in hand to make it even more sport-specific.
Static stretching usually fit in for me if I jog or swim, or when I get up stiff in the morning.
When I first started this routine, it was like my body was saying, “Oh, so THIS is what we’re supposed to be doing!” My workouts felt better, and I was less sore the next day. Win-win!
So there you have it – the art of combining dynamic and static stretching. It’s not rocket science, but it does take some practice and patience. Stick with it, listen to your body, and before you know it, you’ll be the flexibility guru in your friends group.
Common Mistakes to Avoid in Both Stretching Techniques
Alright, let’s talk about the elephant in the room – or should I say, the pulled muscle on the yoga mat.
We’ve all been there, thinking we’re doing everything right in our stretching routine, only to end up feeling like we’ve been put through the wringer. So, let’s break down some common mistakes in both dynamic and static stretching that I’ve made (so you don’t have to).
Overstretching
First up: overstretching. Oh boy, this is a big one. Many people when they first start getting serious about fitness, think the “no pain, no gain” mentality applies to stretching too.
Well, it doesn’t.
your muscles aren’t impressed by your ability to endure pain. They’re more impressed by consistency and respect for their limits.
Incorrect stretching form
Another classic mistake is incorrect form. I used to think I was a stretching pro until a trainer pointed out that my “perfect” toe touch was actually putting strain on my lower back. Oops. Proper form is crucial in both dynamic and static stretching.
For dynamic stretches, control is key. It’s not about how high you can kick or how far you can swing your arms – it’s about the quality of the movement. And for static stretches, alignment is everything. A slight adjustment can mean the difference between a good stretch and a pulled muscle.
Holding your breath while stretching
Let’s talk about breathing. It might seem obvious, but you’d be surprised how many people hold their breath while stretching. I used see teammates do this all the time, especially during challenging stretches. It’s like they thought holding their breath would somehow make me more flexible.
In reality, holding your breath while stretching probably means you’re over doing it. It also makes the stretch less effective. Instead, try using your breathing to lengthen the muscles, go deeper into the stretch, and relax.
Inconsistent stretching schedule
Consistency (or lack thereof) is another big one. Some people are “weekend warriors” when it came to stretching – they’d do a marathon stretching session on Sunday and then wonder why they aren’t seeing any improvements. Flexibility is like a clingy friend – if you ignore it, it goes away.
Consistent, regular stretching is far more effective than sporadic intense sessions.
Learn from these blunders and save yourself some sore muscles and embarrassing moments. And remember, the goal of stretching is to feel better, not worse. So be kind to your body, and it’ll return the favor!
Conclusion
Ready to stretch your fitness potential? The dynamic stretching vs. static stretching debate isn’t about choosing one over the other – it’s about knowing when and how to use each for maximum impact.
Those who worked with me always say that one of my most common answers is: “it depends”. Well, it depends. Reading through this article, you should be equipped with different options and ideas on what you should incorporate and when.
By incorporating both techniques strategically into your routine, you’ll boost flexibility and get your body ready for whatever challenge you’re about to put it through. You’ll just feel more light and fluid.
Now, go out there and stretch away!
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling. If you are experiencing pain, please seek the appropriate healthcare professional.
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling. If you are experiencing pain, please seek the appropriate healthcare professional.
