Most of us are aware of the importance of stretching in exercise. It loosens up your body thereby ensuring that it gets prepared for physical activity you are about to engage in.
But what you need to remember is that not all stretches function in the same manner. Each method of stretching is unique in essence.
This is where the dilemma of static vs dynamic stretching arises.
Stretching is crucial in improving the overall performance, muscle tone, health, and flexibility so that you don’t get injured while performing any activity.
It is also noteworthy that flexibility is the key aspect of stretching, no matter what method you opt for.
The most popular methods of stretching are dynamic stretching and static stretching, both of which are discussed in the following lines.
Static vs Dynamic Stretching Explained
1. Static stretching
Also called static flexibility, is a method of stretching that can be regarded as the most popular one.
In this, you have to slowly and gently extend a muscle in your body and then hold for a time frame ranging between 15-30 seconds.
Try to repeat the stretch at least 2-4 times so that you can hold your position for 60 seconds.
This method of stretching aims at releasing the tension built in the muscles of your body, thereby increasing the flexibility of these muscles so that there is decreased risk of strains or pulls.
Static stretches can be categorized as;
- Active (where you have to add force for increasing intensity) or
- Passive (where external force is applied for increasing intensity) stretches.
Benefits of Static Flexibility (backed by science)
- Greater range-of-motion and flexibility
- Less stiffness and pain
- Decreased stress on muscles
- Improvement in performance through greater flexibility
- Increase in blood flow
2. Dynamic Stretching
With dynamic stretching or dynamic flexibility, your body is able to obtain maximum potential movement when performing daily activities, exercise or sports. In turn, this enhances your performance and lowers the chances of you getting injured.
Stretches that improve mobility through the implementation of range-of-motion, generally in a form that is similar to sport or activity performance, are categorized as dynamic stretching.
Benefits of Dynamic Flexibility (backed by science)
- Getting your muscles warmed up prior to exercise,
- Increase in blood pump,
- Lowering the risk of injury during activity,
- Shortening the recovery time post-workout,
- Improving mobility
- Overall improvement in performance.
Similarities And Differences
Some of the goals in both dynamic and static methods of stretch are the same.
Both these methods enhance your body’s range of motion as well as flexibility to prepare you for improved physical activity.
They also ensure that the risks involved in getting injured due to any exercise are reduced.
However, a major difference between static stretch and dynamic stretch is that the former is performed over an extended time period, while the latter takes lesser time to perform.
That is because dynamic stretch aims at getting your body moving, involving various movements.
Best Time To Implement Dynamic Stretching and Static Stretching
Dynamic flexibility should be a part of any pre-workout routine and must be implemented while warming up for any physical activity.
Try to include dynamic stretching before jogging, cycling or swimming (low intensity to moderate intensity) of 5-10 minutes, prior to engaging in an athletic warm-up.
Static stretching on the other hand will be better-implemented post-workout so that any injury to your body can be prevented.
Since this method may potentially limit you from being able to react immediately, it may impact any performance negatively.
That is why you should avoid static stretch prior to engaging in any exercise.
Dynamic Stretching Example:
One example of dynamic stretch is the leg swing.
How to do it?
- To do this you will need to stand on any one of your legs, followed by swinging your other leg in a controlled and slow motion both behind and in front so that you can get the complete range-of-motion.
- You have to ensure that the abdominal muscles in your body are engaged so that your back does not form an arch.
- This stretch will prepare your hip flexors and hamstring prior to running.
Static Stretching Example:
An example of static stretch is the hamstring stretch.
How to do it?
- Place any one of your legs on a stool with low height. Your feet and hips should face forward.
- Next, you need to lean your body forward from the hips, while keeping your knee straight and back flat till such time that you can feel your thigh’s back porting being stretched.
- Hold the position until 60 seconds are over. This stretch will keep you from getting injured at the time of running.
Wrapping It Up
One final word, before you decide to engage in any method to stretch the body, consult with your doctor to ensure that no negative impact will fall on you while carrying out these stretches.
Both the methods have their own advantages that will eventually benefit you when performing any physical activity.
