Static Stretching Vs Dynamic Stretching: A Complete Guide

Bulk Supplements Direct

By bulksupplementsdirect


Our Summary and Answer:


Both types of stretches have their unique uses, so it’s up to you to decide which one you want to do. Static stretching is your best bet if you’re trying to reduce muscle tension, anxiety, or stress because it calms you down and keeps your mind focused. Dynamic stretches are great for improving range of motion, so that’s something that they’ll be good for as well.


We all know that it’s essential to stretch before and after an intense workout, but what type of stretching should you be doing? This post will help you decide whether static or dynamic is best for your needs. 


The answer depends on the person, so I’ll go over how each one works to understand better which one might work best for you. If done correctly, both types are effective, so check out this guide to see if either can benefit your routine!


What Is Static Stretching?

Static stretching involves the resistance of muscle groups to increase flexibility.


To accomplish this, you must move into a stretch position and hold it for about 20 seconds. Think of your body as a piece of gum; if you bend it too far, it’ll break. Static stretching is helpful because it takes time for your muscles to stretch, so holding a static stretch for 20 seconds causes the muscles to lengthen.


As you hold the position, you should feel an intense sensation of tightness in your muscle. When it’s at its peak, you’ll hold the position until the feeling subsides; this is how one performs an excellent static stretch. You’ll want to go slow and feel each stretch as deeply as possible.


When you stretch statically, it means that you must stay in one position for a period holding the muscle at an intense feeling of resistance.


What Is Dynamic Stretching?

Dynamic stretching is the act of moving through a range of motion to prepare your body for activity.


This can be done by walking lunges, walking knee pulls, walking toe touches, etc. The key with these stretches is that they’re not held statically; you move continually in and out of the stretch. This helps to warm up your muscles and lubricate your joints.


For example, a dynamic stretch for the quads would consist of you standing on one leg and bringing your opposite knee up to touch your elbow as you keep the rest of your body still. Then, switch legs and do it again. You should feel a slight tension throughout this motion, but if it’s too intense, you can back off.


When performing this type of stretch, the idea is to move continuously in and out of a range of motion. This helps warm up your muscles and lubricate your joints without over-stretching them, leading to injury.


The question that most people have about stretching is whether they should focus more on dynamic or static. Some people swear by static, saying that dynamic doesn’t do anything for you, while others think it’s the best type of stretching.


The answer is that both are necessary for different reasons. For example, dynamic stretching helps warm up your muscles and lubricate your joints, making you more mobile, while static stretching improves flexibility over time.


Benefits of Static Stretches

Now that you know the difference between the two, you’re probably wondering what each one can do for you. I’ve included a list of some of the benefits of static stretching so that you’ll understand why it’s such an integral part of your workout routine.


#1 - It Prevents Injury

Static stretching is excellent at improving athletic performance and decreasing the chances of injury during exercise because it increases flexibility. In addition, this helps you to improve your range of motion, which reduces your likelihood of injury.


#2 - It Can Help You Relax and Regulate Your Mood

Sometimes we get so tense that our muscles tighten up without us even realizing it. This can lead to aches and pains, fatigue, disturbed sleep patterns, and even long-term health problems like high blood pressure or heart disease.


Stretching can help to prevent these aches and pains by working out the kinks of your muscles. It also enables you to relax, which makes it easier for you to manage your mood.


#3 - It Improves Sleep Quality

If you have trouble sleeping, try stretching at night before you get in bed. It helps relax your body so that it falls asleep faster and has an easier time staying asleep throughout the night.


#4 - It Reduces Stress

Stretching helps you to release tension and negative energy. It’s also an excellent way to meditate and focus your mind on one thing so that you can clear it of any stressful thoughts.


#5 - It Can Be Meditative

Often, static stretching calms you down mentally because it keeps your body busy. However, you have to pay attention to what you’re doing to not over-stretch, leading to injury. This helps you focus your mind on the task at hand so that any stressful thoughts are gone when you’re done.


Benefits of Dynamic Stretches

Dynamic stretches are excellent at warming up your muscles, which circulate blood while lubricating your joints. Let’s go over some of the benefits that dynamic stretching offers.


#1 - It Helps You Warm-Up

Dynamic stretches take you through a range of motion so that your muscles are prepared for exercise. In addition, they help to activate the muscles, which enables you to warm up faster than static stretching alone.


#2 - It Increases Blood Circulation

When you’re dynamic stretching, your muscles are continually activated, making it easier for your heart to pump blood throughout the body. This increased circulation helps to prepare your muscles for exercise and reduces fatigue.


#3 - It Increases Your Range of Motion

Studies have shown that dynamic stretches can help you increase your range of motion because it’s like doing low-intensity exercises that improve muscle strength over time. Daily stretching is a great way to improve flexibility, which you can use to enhance your stretching routine.


#4 - It Increases Your Heart Rate

When you’re doing a dynamic stretch, it’s a mild aerobic exercise because you’re constantly activating the muscles. This makes your heart work harder and gets the blood pumping through your body faster so that you feel more energized after your stretch session.


#5 - It Improves Your Posture

Those who suffer from tight muscles often have poor posture because their muscles are tense. The tension in the body can cause pain and stiffness that make it difficult to move freely throughout the day. Doing dynamic stretches for your back, neck, and shoulders can help you improve your posture by increasing flexibility over time.


#6 - It Increases Your Athletic Performance

Dynamic stretches are excellent at increasing your speed, agility, and endurance because it helps you warm up the muscles. Whether playing baseball or football, dynamic stretches are a great way to increase your performance before playing to give yourself an edge over the competition.


#7 - It Improves Your Overall Wellness

Stretching is one of the best things you can do daily to improve your wellness and health. It helps to reduce aches and pains, increases flexibility, and gets the blood pumping through your body to help you feel energized throughout the day.


#8 - It Reduces Muscle Soreness

Stretching is what you need to do the day after leg day because it helps reduce muscle soreness. The more you stretch your muscles, the less likely they will feel fatigued when you go to work them again in the gym.


What Not To Do When Stretching

Let’s see what you shouldn’t do when it comes to stretching.


#1 - You Should Avoid Overstretching

Overstretching is one of the main reasons why people get injured while exercising or playing sports. For example, if you stretch your muscles too much, it can result in over-stretching, leading to injury. This is especially true for those who are new to stretching.


#2 - You Should Avoid Holding Your Breath

It would be best if you never held your breath when you’re stretching because it can cause a build-up of pressure in the body, leading to injury. Holding your breath is one of the most common reasons people don’t make any progress with their stretches.


#3 - You Should Avoid Letting Other People Stretch You

It would be best never to let other people stretch you because they could overstretch your muscles, resulting in injury. When someone else stretches your body, it’s best to have them do some light stretching until you’re ready to move on to the next level.


#4 - You Should Avoid Stretching Before You Exercise

It’s important to stretch after your workout when the muscles are warm from the exercise. If you stretch before a workout, it can result in injury because the muscles aren’t ready for stretching until they go through a warmup session first.


#5 - You Should Avoid Using a Routine That You Don't Understand

Every stretching routine has the same set of instructions, but not all stretch routines are equal. Some people use poor-quality stretches that can be dangerous if you’re not properly instructed to do them correctly. This is why it’s essential to learn about safe and effective ways to stretch your muscles.


#6 - You Should Avoid Stretching Out the Same Muscles Every Day

It’s not a good idea to stretch your same muscles every day. Your body will become too adapted to that particular stretch, making it impossible for you to grow stronger over time. It would be best to experiment with different stretches and exercise programs to find out what works best for you.


Frequently Asked Questions

Is it okay to stretch when injured?

Yes, you can stretch an injured muscle or joint because it helps protect the healing process. However, you should only perform gentle stretches until your pain subsides. If the pain is too intense, discontinue stretching entirely until your doctor clears you for activity again.


What is wrong with static stretching?

Static stretching is good for increasing your flexibility and range of motion. However, it’s not perfect because it can decrease your strength on the field or the court when you’re playing your sport. On the other hand, dynamic stretches increase both flexibility and strength, which makes them better at preparing you for any physical activity.


What are the five dynamic stretches?

The five dynamic stretches include:



  • Shoulder Stretch


  • Hamstring Stretch


  • Calf Stretch


  • Hip And Thigh Stretch


What is better, static, or dynamic stretching?

Both types of stretches have benefits and disadvantages. However, dynamic stretching provides more overall benefits than static does, including improving flexibility, muscle strength, circulation, and athleticism, making it the better choice for any physical activity.


How often should you stretch?

Ideally, it would help if you stretched every day to improve your health and wellness. Many people do a daily dynamic stretch before starting their morning workout to help with flexibility, circulation, and athleticism. Likewise, those looking to improve their athletic performance in a particular sport should include dynamic stretches into their pre-game warmup routine about an hour before playing.


What is the best stretch when playing sports?

You should always do dynamic stretches before playing any sport to help you prepare for competition. Dynamic stretches increase flexibility, muscle strength, and improve circulation, making you better at your game. They’re much better than static stretches because they provide more benefits that help you in the field.


What is the best time to stretch?

The best time to stretch your muscles is when your body is warmed up from physical activity. It would help if you did dynamic stretches before a workout when the muscles are limber and then do static stretches after a workout when your muscles are warmed up from the exercise.


How long should I hold a stretch?

Every stretch has different instructions, but each says to hold the position for at least 30 – 60 seconds. You can speed up your stretching session by holding a stretch for at least 2 minutes. If you want to increase your flexibility even faster, hold each stretch for at least 3 minutes to help you become more limber and toned.


How should I breathe while stretching?

It’s essential to take deep breaths while stretching to help your muscles relax. You should inhale slowly through your nose and exhale through your mouth. This allows oxygen to flow into the deepest layers of tissue which helps you become more limber.


Final Thoughts

The science of stretching is a complex subject, but the information we’ve shared should give you an idea about how static and dynamic stretching can help your muscle performance.


It’s essential to use both types of stretches as part of your exercise routine-static for post-workout recovery and before bedtime; dynamic during workouts or at any time that feels right. But, as with many things in life, there are no complex rules when it comes to stretching strategies.


For advice on which type may be best for you and why consult with a trainer who specializes in physical therapy and rehabilitation. Good luck!



Ultimate 6-Week Muscle Building eBook!

69 Pages of everything you need to know to pack on muscle in a 6 week training and nutrition plan. Free and available for a limited time! Download Now!

We don’t spam! Read our privacy policy for more info.

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.