When Should You Do Static vs. Dynamic Stretching? Our Expert Answers

Whether you consider yourself a weekend warrior, an amateur athlete, or something more serious, if you’re active, you might be curious about static vs dynamic stretching, and which might be better for preventing injury. While sports-related injuries are common, stretching can help prevent them, and may help improve your overall performance, too. 

We’ll walk you through the difference between static and dynamic stretching, including when you should practice each, along with the pros and cons of both kinds of stretches.

Static vs. Dynamic Stretching: What’s the Difference? 

At its most basic, static stretching is when you hold a stretch in a stationary position, while dynamic stretching entails moving through stretches. Both kinds of stretches are an important part of a safe and effective exercise routine. 

What is Dynamic Stretching? 

Dynamic stretching involves continuous movement in which you are actively moving joints and muscles through a full range of motion. Dynamic stretching is often used to warm up before exercise to prepare muscles for activity and reduce the risk of injury.

Examples of dynamic stretches include:

• Hip circles, in which you rotate your hips in a circular motion, first in one direction, then in the opposite direction 
• Leg swings, in which you swing your legs forward and backward or side-to-side 
• Arm swings
• Jumping Jacks
• Shoulder rolls 
• Side bends
• Squats 
• Walking lunges 

What is Static Stretching? 

Static stretching involves holding a pose for 60 to 90 seconds – remaining static – while gently stretching your muscles. Static stretching is often used for the post-exercise cooldown phase.

Examples of static stretches include:

• Calf stretch
• Hamstring stretch
• Quad stretch
• Shoulder stretch
• Biceps stretch
• Triceps stretch

When Should You Do Dynamic vs Static Stretching? 

Some past studies have suggested that dynamic stretching increases muscular and sprint performance, while static stretching reduces performance. Other recent studies have made the case that static stretching prior to performance is not detrimental. 

While study results may differ about the impact of static vs. dynamic stretching on performance, there are circumstances under which each type of stretching is preferred. 

• Dynamic stretches are recommended before exercise as a warm-up, as they help increase blood flow, improve flexibility, prepare the muscles for activity, and may help improve performance. Warming up correctly using dynamic stretches can also help reduce your risk of injury. 
• Static stretches are recommended for the post-exercise cooldown period to help with recovery. Static stretches can increase flexibility, help relax muscles, ease stiffness, and lessen post-workout soreness. They are not as effective for preventing injury. 

Check with us before starting any stretching or exercise routine, especially if you haven’t been physically active for a while, you want to avoid common sports injuries or you want to improve your performance.

What Are the Pros and Cons of Dynamic Stretches? 

The pros of dynamic stretches include:

• Improved flexibility and range of motion
• Increased blood flow to muscles, which warms them up 
• Reduced risk of injury
• Potential for better athletic performance
• Ideal for warming up for the specific activities the stretches mimic, for example, walking lunges before running and arm circles before swimming 

The cons of dynamic stretches include:

• Proper technique and form are required to avoid overstretching and other injuries
• Not appropriate for those with a limited range of mobility or physical ability
• Not effective as a warm-up for endurance or other high-intensity activities, or those that don’t involve dynamic movement
• Can be more tiring than static stretching

What Are the Pros and Cons of Static Stretches? 

The pros of static stretches include:

• Increased flexibility 
• Improved posture
• Decreased muscle tension 
• Helps with relaxation and stress relief

The cons of static stretches include:

• May decrease performance 
• Not as effective for warming up as dynamic stretches 
• Risk of overstretching and injury

Want to Prevent Injuries and Enhance Your Performance? See Us at Raleigh Adult Medicine 

Whether you’re a golfer, a runner, a tennis aficionado, or some other kind of sports enthusiast, preventing injuries is the key to staying active. And while stretching can help you reduce your risk of injury, there are times when you need the expert guidance of a healthcare professional to help you stay safe and perform your best. 

Contact us for an appointment today, and let us support you on your way to a healthy, active lifestyle.