Dynamic vs. Static Stretching

Dynamic Stretching

Active movements where your joints and muscles go through a full range of motion. It's movement-based stretching used to prepare your body for a workout.

When to Use

Before your workout (Warm-Up).

Use dynamic stretches to prepare your muscles for the activity you are about to perform. This is the ideal way to start any exercise session.

Benefits

• Increases blood flow and body temperature.
• Activates the nervous system for activity.
• Improves range of motion and mobility.
• Reduces the risk of injury during exercise.

Examples

• Leg Swings: Swing one leg forward and backward, then side to side.
• Arm Circles: Make large circles with your arms, both forwards and backwards.
• Torso Twists: Stand with feet shoulder-width apart and twist your upper body from side to side.
• High Knees: Jog in place, bringing your knees up towards your chest.

Static Stretching

Holding a stretch in a challenging but comfortable position for a period of time, typically 15-60 seconds. It involves no movement.

When to Use

After your workout (Cool-Down).

Use static stretches to help your body recover, improve flexibility, and calm your nervous system after physical activity.

Benefits

• Increases long-term flexibility and range of motion.
• Helps cool the body down and relax muscles.
• Can help alleviate post-workout muscle soreness.
• Promotes a sense of calm and relaxation.

Examples

• Hamstring Stretch: Sit on the floor with one leg extended, and gently lean forward.
• Quad Stretch: Standing, pull your heel towards your glute, feeling a stretch in the front of your thigh.
• Triceps Stretch: Reach one arm over your head and bend the elbow, using the other hand to gently pull the elbow.
• Calf Stretch: Stand facing a wall and step one foot back, pressing the heel to the floor.