Dynamic vs Static Stretching: Key Differences and Easy Exercises to Boost Your Flexibility

Learn the key differences between dynamic and static stretching, plus simple physical therapy exercises you can start today to boost flexibility and support joint health.

Stretching is a crucial part of any fitness routine, but knowing when to use dynamic versus static stretching can make a big difference. Dynamic stretching helps warm up your muscles and joints for activity, while static stretching is best for cooling down and improving flexibility. In this post, you’ll discover the key differences between dynamic and static stretching, when to use each, and six simple physical therapy exercises to add to your daily wellness routine.

Dynamic vs. Static Stretching: What’s the Difference and When Should You Use Each?

It's no secret that stretching is an important part of any workout routine. But, which kind of stretch should you do: dynamic stretching or static stretching? And when should you do it? Here's a look at the research on dynamic and static stretching, and how to do them both.

What Is Dynamic Stretching?

If you spend long hours sitting at a desk or driving, adding a few minutes of dynamic stretching each day can significantly improve joint mobility and help prevent stiffness, according to research from the American College of Sports Medicine.

Dynamic stretching helps you move your joints and muscles through their entire range of motion. Dynamic stretching is considered to be more effective than static stretching for warming up before activity because they allow you to move more naturally.[*] Before beginning a workout, warm up your muscles with dynamic stretching. This type of stretching can help prevent injury and improve joint mobility and range of motion.[*]

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3 Dynamic Stretches You Should Add to Your Fitness Routine

Dynamic stretching is a form of stretch that keeps moving, as the name implies. Here are three dynamic stretching exercises you can do as a dynamic warm-up before your next workout:

Arm Circles:

Stand with your feet hip-width apart and extend your arms out to your sides. Make sure your shoulders are down and relaxed. Circle your arms forward for five seconds, then reverse the direction and circle them back for five seconds.

Marching in Place:

Start by standing straight with your feet together hip-width apart. March in place by lifting your left knee up as high as you can and then lowering it to the ground. Bring your right elbow forward at the same time as you lift your left knee. Repeat on the opposite side and continue marching for 30 seconds.

Research supports that brief bouts of marching in place can improve circulation and reduce sedentary-related inflammation, making it a perfect mini-break during long workdays.

Jumping Jacks:

Start by standing with your feet together and your hands at your sides. Jump up and spread your feet out to the side as you raise your arms above your head. Jump back to the starting position and repeat for 30 seconds.

Perform dynamic stretches before you exercise to get the most out of your workout. You can also try these when you need to take a break at work.

*You can stretch out the lower back with the Pelvic Clock. This device can be used with your static stretching routine.

What Is Static Stretching?

Recent findings suggest that while static stretching was once thought to impair strength performance, moderate static stretches (held under 60 seconds) can actually help preserve muscle function and flexibility.

Static stretching involves holding a position for a set length of time at the end range of motion.[*] Over the past few years, there has been much debate about dynamic and static stretching.[*] After a workout, static stretching is better than dynamic stretching for decreasing the risk of injury and relaxing your muscles. Static stretching also produces greater range of motion than dynamic stretching.[*]

According to certain research, static stretching as a warm-up before exercise may reduce your sports performance. However, more recent research suggests that this isn't always the case.[*] In fact, static stretching before exercise has been shown to help in some circumstances.

3 Static Stretches You Should Add to Your Fitness Routine

When a muscle is stretched continuously over a certain period of time, it's known as a static stretch. Make sure the body is in balance while you're stretching. Here are a few examples of static stretches you can do after your next exercise routine:

Hamstring Stretch:

Sit with your legs extended in front of you. Lean forward, keeping your back straight. Reach for your toes or place your hands on the floor in front of you. Hold the stretch for 30 seconds.

Tight hamstrings are one of the most common contributors to lower back discomfort, especially for people who sit for long periods, so making this a regular habit can help support your spine health.

Standing Quadriceps Stretch:

Stand up straight. You may want to hold onto something for balance (like a doorway, wall, or tree). Bend one leg and pull your heel upward towards your buttocks. Keep your back straight and core engaged. Hold the stretch for 30 seconds. Repeat with the other leg.

Shoulder Stretch:

Stand tall with your feet about shoulder-width apart. Bring your right arm across your chest and grab hold of your left shoulder with your right hand. Gently pull until you feel a stretch in your shoulder. Deepen the stretch by looking over your left shoulder. Hold for 30 seconds, then switch arms and repeat.

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Final Thoughts : How to Use Stretching to Support a Stronger, Healthier Body

Choosing the right type of stretching at the right time can protect your joints, improve your workout results, and even help you feel less stiff and more energized throughout the day.

Dynamic stretching is ideal for preparing your body for movement, helping to activate your muscles and reduce injury risk. Static stretching, on the other hand, is best used after workouts or at the end of the day to release tightness and improve flexibility.

By incorporating both dynamic and static stretching into your fitness routine, you can improve your mobility, support your recovery, and maintain a healthier, more resilient body over time.

Which of these stretching techniques will you try first?

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