Stretching is an important preparation for the body to do physical activity as well as recovery. The most common forms of stretching are dynamic and static. Each one has its own applications and advantages. Dynamic and static stretches have different processes, and using them at the right time helps improve performance while preventing injury.
Dynamic Stretching
What it is & How to do it: Dynamic stretching consists of moving your body parts through a full range of motion, thus increasing the temperature and blood flow within your muscles. Static stretching involve holding a stretch for some period of time whereas dynamic stretches is done in smooth, controlled motion.
Examples:
Leg swings
Arm circles
Walking lunges
High knees
Torso twists
Benefits:
Better performance: A dynamic stretch is especially good as a warm-up. By increasing blood flow to the muscles and priming them for activity, it improves muscular performance and power.
Inevitably, Dynamic Stretching will improve your flexibility and range of motion by actively bringing joints through their full range of motion. As a result, it makes exercises easier to perform with proper technique.
Improved Coordination: Dynamic stretching involves active movements and can contribute to better neuromuscular coordination, which is important in activities that require agility and balance.
Injury prevention: Dynamic stretching, a form of active warm-up, can help reduce the risk for joint injury if you are targeting it specifically.
Static Stretching
What It Is and How To: Static stretching is where you stretch a muscle as far as it can go and hold that position for a long time, anywhere between 15-60 seconds. This stretch is generally performed post-workout to help recover muscles.
Examples:
Hamstring stretch
Quadriceps stretch
Shoulder stretch
Triceps stretch
Butterfly stretch
Benefits:
Higher Flexibility: Static stretchings extremely rare sort of a great condition flexibility, gliding muscle mass and tendons.
Muscle Relaxation: Static stretches can ease tight muscles and may relieve tension.
Improved Muscle Recovery: Static stretching after your workout can help them recover by decreasing muscle soreness and stiffness.
Enhance Circulation: Stretching allows the much-needed addition of blood to the muscles thereby assisting in quicker recovery as nutrients and waste removal can occur faster.
When to use the different types of stretching
Dynamic Stretching:
Most effective to use in warm up prior to activities such as running or sport, or weightlifting.
Perfect for getting your body ready to perform fast, powerful, and agile movements.
Static Stretching:
Best for after your workout as part of a cool-down to help relax and create space in muscles.
Good for increasing flexibility in the long term and for decreasing muscle soreness ex post exercise.
Dynamic and static stretching both serve an important purpose in a well-rounded fitness program. Static stretching after workout helps in cooling the body down and recovering from any muscle strain/fatigue hence it is mostly recommended to be done static stretch. Dynamic stretch on the other hand serves its purpose of warming up the body for best performance. Adding both forms of stretching to your workout will also promote mobility, reduce injuries, and enhance sports performance.
