Understanding Dynamic Versus Static Stretching

Stretching is a key part of any fitness plan, preparing soft tissue for movement as well as addressing flexibility and range of motion. However, there’s not a one-size-fits-all stretch or even a single type of stretching. 

At Active Care Chiropractic and Rehabilitation, Dr. Zachary Dillow and his team recognize the value of stretching for maintaining overall wellness as well as improving physical performance. We recommend both dynamic and static stretches for working your body in different ways. 

Today, we’ll examine each type of stretch, its purpose, and how you may incorporate it into daily activities and workouts. 

Understanding dynamic versus static stretching

If you’ve heard that one type of stretch is “better” than the other, it’s important to understand that not only do dynamic and static stretches use different techniques, each has its own purpose too. 

To break them down in simple terms, dynamic stretching uses mobility and motion to accomplish its goals, while static stretches are perhaps described best as a pose-and-hold technique, usually lasting for about 30 to 90 seconds. 

Repetition for dynamic stretches would typically count through a complete cycle of one stretch, while the hold count of a static stretch defines a single repetition. 

Dynamic stretching

You’ll typically use dynamic stretching as part of a warm-up for an activity, anything from taking a walk to playing a sport. Dynamic stretches involve moving joints and their associated muscles through motions that are similar to the activity or sport in which you’re about to engage. 

Think of dynamic stretching as a rehearsal for the coming activity. Blood flow improves, muscle temperature climbs, and you’ll find you have increased flexibility and reduced muscle resistance, adding up to improved coordination and power. 

Static stretching

Static stretching is better suited for the cool-down phase after an activity. By stretching a muscle and holding it in a pose, you’re encouraging a relaxation process for the muscle. This can help prevent aches and stiffness after exertion. Static stretching exercises are also helpful as part of a posture improvement routine. 

Used in short durations of less than 30 seconds, some static stretches can be useful as part of a warm-up routine, though it’s important to mix static and dynamic stretches. On their own, the relaxation properties of static stretching can sometimes reduce elements of your performance, like power and strength. 

Contact Active Care Chiropractic and Rehabilitation and speak with our assisted stretching and rehabilitation specialists to learn more about the advantages and applications of both dynamic and static stretching. 

Request an appointment online or contact our nearest location by phone to arrange your consultation today.