To Dynamic Stretch or to Static Stretch, That is the Question!
Dynamic Stretching:
is where muscles move repeatedly through a full comfortable range of motion – is the best kind of stretching to do to prepare for an activity that requires muscle power. When done before a heavy task, dynamic stretching like squats or lunges increases circulation and can improve performance. Try 5‐15 minutes of dynamic stretches as a warm‐up for any sport or strenuous activity such as lifting or pulling a heavy object at work.
Static Stretching:
involves putting muscles at their end range, then holding that position for 15‐30 seconds at a time. Static stretching is valuable for keeping joints and muscles flexible, efficient, comfortable and at their correct length (short muscles hurt or feel stiff). Static stretching is great to do after a workout or when your body has been in one position for a long time, say first thing in the morning or after sitting for more than 30 minutes
Dynamic Stretching:
- 1-3 minutes at the beginning before activity.
- Warms up muscles, joints and synovial fluid.
- Moving through a range of motion that mimics the activity that is going to be performed.
- Gets the blood flowing throughout the body.
- Wakes up the body.
Static Stretching:
- 20-40 second hold.
- Elongates the muscle to increase or maintain range of motion.
- Usually held only at the end range of a muscle.
- Takes pressure off joints with normal range of motion.
When should you use dynamic vs static?
Dynamic stretching is most useful when it is used as a warm up prior to activity. For example, dynamic stretching would be beneficial prior to going for a run or playing a sport, but it is also very helpful prior to physically demanding job duties. Static stretching should be used after an activity once the body is warm. A good option for utilizing static stretching would be after a dynamic warm up or as part of a cool down in order to maintain or lengthen muscles which will also reduce recovery time.
Benefits of stretching:
Overall, stretching helps to increase the flexibility of a joint. This increases range of motion which allows for less tightness and more efficient muscle contractions. Stretching also improves the body-brain connection which improves coordination. It has also been proven to reduce pain and stress as well as improve mood.
