Dynamic Stretching vs Static Stretching: Which Is Best for Me?

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Dynamic Stretching

Dynamic Stretching

Dynamic Stretching vs Static Stretching

Dynamic stretching and static stretching are both classified as active warm-ups. Why are they important? These stretching techniques offer your body a variety of benefits, including relaxing your muscles, decreasing central nervous activity, boosting blood flow, and enhancing strength. Although Dynamic and static stretching both benefits your body, dynamic stretching should be performed before starting a workout, and static stretching should be performed after a workout. Which type of stretching is best for you?

Dynamic Stretching

When you perform dynamic stretches, you improve the range of motion of your joints by performing multiple repetitions of an exercise. Dynamic stretching, also known as flexibility training, corrects muscle imbalances and relieves joint stress.

When Should Dynamic Stretching Be Performed?

These stretches can be incorporated into your workout routine or as a single workout routine. An example workout would be starting with cardiorespiratory exercises, such as jogging, walking or cycling. Cardiorespiratory exercises should be followed by dynamic stretches. A general warm-up should consist of 5-10 minutes of light cardio exercise to ensure the temperature of your body’s tissues is elevated. If light cardio exercises are not an option at the time, you will have to carefully ease your body into a higher heart rate zone, as well as, dynamic exercises. One of the primary goals of dynamic stretching is to improve your range of motion.

Performing Dynamic Stretches

Many of the stretching techniques associated with dynamic stretching resemble weight training and helps you achieve different heart rate levels. Breathing, weight, load, tempo, the range of motion, and sets and reps are all keys to success with dynamic stretching. Light resistance or body weight only should be used while performing dynamic stretching.


Breathing is essential while exercising because it ensures your muscles continue to

receive the oxygen they require and continue to contract. Remember to inhale when you’re working with gravity, and exhale when you’re working against gravity.


One of the perks of dynamic stretching is that it does not require you to repeatedly lift heavy weights, so you can save the weights for a later time in your workout routine. A barbell or light medicine ball can be used to perform light resistance and bodyweight resistance exercises.


Your tempo is important in dynamic stretching for you to be able to remain in control of each repetition. Although your tempo will vary most times, when you start dynamic stretching, you should begin slowly and increase your repetition speed as you get further into the workout.

Range of Motion

The range of motion with dynamic stretching and static stretching somewhat differs. The tension in your connective tissues and muscles during dynamic stretches will not be as tense as it would be with static stretching. You should never feel pain during dynamic stretching. Always remember to slightly increase your range of motion with each repetition you perform. A great example of the range of motion is starting your routine with shoulder rolls, then gradually add arm circles, and later increasing the speed of the arm circles.

Performing Sets and Repetitions

There are two different ways of performing sets and reputations. You can kick things into high gear by working on the upper side of the 3-10 range if you’re only targeting two joints at a time. If you’re performing multi-joint stretches, work on the lower side of the same 3-10 range. Whether you’re working on the upper or lower side of the 3-10 range, perform 1-10 repetitions and only one set.

Static Stretching

Static stretching, like dynamic stretching, is a form of flexibility training that benefits your body in many ways, including maintaining the normal functional length of all muscles, relieve joint stress, correct muscle imbalances, and a lot more.

When Should Static Stretching Be Performed?

Remeber that static stretching should be performed as a workout on its own, after a full workout or at least after a warm-up to prevent injury. Some classes that offer workout and training sessions jump directly into static stretching, which makes squeezing in a dynamic warm-up prior to these stretches difficult. If this is the case, be careful by making sure you ease your body into the stretches. Static stretching should be performed at least 2-3 days out of the week. These stretches should include all major muscle groups. Each workout should consist of 5-15 minutes.

Performing Static Stretches

Like dynamic stretches, static stretches should be tense, but never painful. Position yourself in the stretch position until you feel slight tension in your muscles. Be cautious of overworking your body. If your muscles do not relax during 15-20 seconds of holding a stretch, you are pushing your body too far, and need to ease back on the stretch. After 20 seconds of holding the stretch, the tension in your muscles should decrease, making the position easier to hold. Breathing is an important part of static stretching. As you position yourself into a stretch, exhale. Continue to take deep breaths in and out during the duration of the stretch.

Which Type of Stretch Is Better?

The good news is, no stretch is better than the other. Both stretches help your body in similar and different ways that are beneficial to your body. Dynamic stretches are best when performed before a workout, and static stretches are best performed after a workout. This is a win-win situation.

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