Dynamic or static stretching, which is better?

Stretching is an important part of the training of professional or even not so professional athletes. But do you know that we have two types of stretching movements (static and dynamic stretching exercises)? In your opinion, dynamic or static stretching, which is better and more useful?

By stretching and warming soft tissues such as muscles and ligaments, stretching increases the flexibility of the athlete and makes him perform better during the training session and the possibility of injury is much less. In this article, we are going to tell everything about dynamic and static stretching exercises.

What is dynamic stretching exercise and how is it?

Dynamic stretches are active movements in which joints and muscles move through their full range of motion. These movements are often used to warm up the body before exercise. Dynamic stretching can be similar to functional stretching and prepare the body for the exercises ahead. For example, a runner does knee-ups before running, which is dynamic stretching (for him).

The benefits of dynamic stretching exercises

Both dynamic and static stretching exercises are necessary and beneficial. Dynamic stretching is very useful for cardio athletes (such as runners or swimmers). Research shows that if you include dynamic stretching in your warm-up routine, you can improve your athletic performance and prevent injury.

This is because dynamic stretching activates your nervous system and muscles, increasing flexibility and body balance. In general, performing dynamic stretching exercises has the following benefits.

1. Improve body flexibility and balance

Muscle weakness and lack of flexibility are two common causes of sports injuries and people falling during sports. Dynamic stretching can prevent injuries in sports and daily activities by strengthening the muscles around the joints and increasing their range of motion.

2. Improve muscle function

Dynamic stretching increases blood flow to muscles and increases heart rate and body temperature. These things will increase your speed and even muscle strength during exercise and you will perform better on the field.

3. Prepare mentally for the main exercise

Dynamic stretching will familiarize you with the type of exercise by simulating the movements you face in your session and you will be more mentally prepared. The main point of specialization of dynamic stretching movements is precisely here that these movements are different for each sport, for example, the dynamic stretching movements of a swimmer are completely different from the dynamic stretching movements of a wrestler.

Is dynamic stretching a warm-up?

Dynamic or static stretching to warm up? Dynamic stretching increases blood flow in the muscles and increases heart rate and body temperature. This prepares your body for physical activity and improves your athletic performance. For this reason, a major part of the pre-workout warm-up routine is dynamic stretching.

Examples of dynamic stretching exercises

There are many stretching movements as “dynamic” and each athlete should choose the right movements and engage the desired muscles according to their physical conditions and goals and needs.

• rotation of the arms
• Rotation of the hip joint
• Walking longs
• the butterfly
• Roping
• high knee

What is static stretching?

The term static stretching (or static stretching) refers to any stretching movement that is performed without movement and in a stationary state.

In other words, the person is in a stretch position and after feeling that his muscle is stretched, he stays in this position for a certain period of time. Static stretching is a very safe and effective form with a low chance of injury. Therefore, it is a good choice for beginners and inactive people.

The benefits of static or static stretching exercises

Static stretching is the movements you perform at the end of the workout by keeping the muscles in a stretched position; If these movements are done in the right way and at the right time, they have many benefits for you.

1. Greater flexibility and range of motion

Stretching at the end of the workout, when your muscles are well trained, can help increase the range of motion of joints, muscles, and tendons.

Having more flexibility and range of motion is essential for easier and safer movement, and of course it helps to make your daily movements easier.

2. Less pain and stiffness

Having tight, stiff or tight muscles (due to too much exercise) can cause pain and discomfort, but fortunately, static stretching is an effective way to reduce muscle stiffness because stretching muscles in this way can help relax (release cramps) and even If performed in conscious exercises like yoga, it can reduce mental tension and anxiety.

3. Increased blood flow

A 2018 animal study found that daily static stretching also improves circulation. Increasing blood flow helps to heal and recover faster after exercise.

Is it a static stretch to cool down?

To cool down, should we do dynamic or static stretching? Static stretching is a great way to cool down after exercise; Because these movements after training help to lengthen the muscles that were contracted during training and increase your flexibility and range of motion. Also, as we said, these movements minimize stiffness and pain after training.

Examples of static stretching exercises

Both dynamic and static stretches are necessary during training, above we gave examples of dynamic stretches, now we will teach some common static movements.

• Hamstring stretch
• Stretching the quadriceps muscles
• Stretching the hands back and opening the chest muscles
• Opening the legs while sitting (butterfly movement)

Dynamic or static stretching, which is better?

Neither dynamic nor static stretching is “superior” to each other; Both have distinct advantages and benefits and are suitable for a number of different goals in a training program.

Dynamic stretching is usually done before activities that require strength, speed, or agility, and it prepares muscles and joints for hard, high-stress movements.

On the other hand, static stretching is often done after exercise to help cool down the muscles and improve flexibility. These movements can help you feel relaxed and reduce muscle pain.

What is the difference between static and dynamic stretching exercises?

Although dynamic and static stretching are both types of stretching exercises, they have different characteristics and benefits. In general, static stretching involves holding a stretching position for a period of time, usually without moving (at rest). The main purpose of static stretching is to stretch muscles and tendons, improve flexibility and increase joint range of motion. This type of stretching is often done during the cool-down phase, allowing the muscles to relax and release stiffness after intense physical activity.

On the other hand, dynamic stretching includes active movements that “wake up” the joints and muscles and make the body move. Dynamic stretching helps increase blood flow, heart rate, and body temperature, preparing muscles and joints for exercise. Unlike static stretching, this stretching is usually done at the beginning of the session and in the warm-up routine.

final word

Dynamic or static stretching movements are both useful and effective. Dynamic stretching is usually done as a warm-up before exercises that require strength, speed, or agility, and it prepares the muscles and joints for hard, high-stress training.

On the other hand, static stretching is often done as a cooling down of the body after exercise to help cool down the muscles and improve flexibility and muscle pain. Therefore, dynamic or static stretching exercises are necessary for every athlete.

References: nebh – healthline – healthline