Dynamic versus static stretching: see the difference –

Stretching is important, you already know that. But not all stretches are created equal. They can be divided into one of two categories: dynamic stretches and static stretches. The important thing is that choosing which one to do before a workout and on recovery days can affect your physical performance and muscle health.

Although the benefits of stretching are known, controversy remains about the best type of stretching for a given goal or result.

static vs dynamic stretching

The main difference between static and dynamic is the amount of movement involved – or lack thereof. Static stretching holds a specific position that creates tension in the muscle and the feeling of “stretching” the body.

On the other hand, the dynamic involves moving the limbs throughout their range of motion, according to the International Journal of Sports Physical Therapy.

And they have different effects on the body: static stretching is one where you maintain a posture for a certain period of time, which in this way allows the muscle to stretch and release fully helping to relieve tension.

Dynamic stretching is primarily focused on creating blood flow, causing oxygen to move through the body and thus increasing mobility.

When to perform static vs dynamic stretching

In general, dynamic stretching should be done before training. As it oxygenates the tissues, it prevents tight musculature from being overstretched or used too quickly without any warm-up and decreases the risk of injury.

Static stretches should not be done immediately before exercise as they can decrease muscle strength and performance in running and jumping, suggest studies. Although static stretching before a workout increases joint range of motion, this improvement is caused by an increase in stretch tolerance rather than a reduction in muscle tension, according to the International Journal of Sports Physical Therapy.

Leave static stretching for recovery day, not relaxing after your workout. You might feel mild comfort right away, but in terms of long-term benefits, it won’t do much, according to a 2021 meta-analysis.

Tips for performing dynamic and static stretching

When including dynamic stretches in your pre-workout routine, try to mimic the movements you’ll do in your actual training session. For example, if you are training your lower body that requires a lot of hip and glute movement, focusing on hip mobility and activating your glutes with deep squats might be a good idea.

On your recovery days, spend some time doing static stretches that target areas where you feel particularly tense.

5 STATIC STRETCHES FOR YOUR REST DAY

1. Child’s posture

– (Elina Fairytale/Pexels)

Sit comfortably on your heels.
Roll your torso forward, keeping your hips on your heels and rest your forehead on the floor.
Bring your chest as close to your knees as possible by extending your arms in front of you, palms facing down. Inhale and exhale, slowly and deeply.

Hold the pose for 1 minute.

2. Seated trunk twist

– (Cliff Booth/Pexels)

Sit on the floor, with your spine straight and legs extended and hands resting on your thighs.
Bend your left knee and cross your left foot over the outside of your right thigh.
Bend your right knee and position your right ankle next to your left glute, keeping your left knee pointed toward the ceiling and your hips aligned.
Extend your left arm behind your body and place your fingertips on the floor behind your hips, gently rotating your body left to right.
Press your right elbow against your opposite knee, inhale and exhale as you rotate your torso to the right a little more.

Hold the pose for 1 minute. Alternate sides; repeat.

3. Sitting forward trunk flexion

– (Elina Fairytalee/Pexels)

Sit down with your legs extended and gently press your hip bones into the floor. She contracts her abdomen as if she wants to bring her navel closer to her back.
As you inhale, lengthen your spine. As you exhale, bend your torso forward, keeping your back straight. The chest should come as close to the thighs as possible.

Hold the pose for 1 minute.

4. Pigeon posture

Start with Downward Facing Dog Pose. Bring the left leg forward. The left shin is almost parallel to the edge of the mat and the left knee is behind the wrist of the left hand and the left ankle is behind the right wrist.
Gently bring your right leg back as far as possible. Press the top of your right foot into the floor. Rest your fingertips on the floor in front of your body and pull your shoulders down and away from your ears.

Hold the pose for 1 minute.

5.Seated Reverse Shoulder Stretch

Sit comfortably on your heels.
Bring both hands together and interlace your fingers, palms facing each other, behind your back near your butt.
Keeping your back straight and shoulder blades together, gently press your arms away from your body towards the ceiling.

Hold for 1 minute.

3 DYNAMIC STRETCHES FOR BEFORE TRAINING

1.Walk with hands

Stand with feet shoulder-width apart, hands at your sides. Bend your torso forward until your palms touch the floor (bend your knees if necessary).
With your core engaged, “walk” your hands forward into a high plank position. Lower your hips to the floor and slowly bend your spine backwards.
Return to the high plank position, then walk your hands back towards your feet. Roll up one vertebra at a time to return to the starting position.

Continue for 45 seconds.

2. Runner’s Pose with Arm Twist and Raise

Start in a plank position on the floor with your hands in line with your shoulders. Knees flexed and apart towards the hips.
Raise your knees off the floor into a high plank position, squeezing your glutes and core. Actively push yourself away from the floor and maintain a straight line from head to heels.
Step forward with your right foot, which should be next to your hand. Sink your hips and return to the floor.
Press your left hand into the floor and extend your right arm toward the ceiling, looking at your fingertips, to open your chest. Hold for 1 breath.
Return your right arm back to the floor, then step your right foot back to get into a high plank position. Repeat the movement on the opposite side.

Continue for 45 seconds, alternating sides.

3.Standing Cross Hamstring Stretch

Stand with feet shoulder-width apart and arms extended to the sides and raised to shoulder height.
Keep your legs straight, bend your torso forward and touch your left hand to your right foot. Reverse the movement to return to standing, then bend at the hips and bring your right hand to your right foot.

Continue for 45 seconds, alternating sides.