Notes

Static vs Dynamic Stretching
Stretching for Optimal Performance: Understanding Static vs. Dynamic Stretching
Dana Clark
October 8, 2024
Stretch
Stretching is a key component of any fitness routine, playing a crucial role in preparing your body for physical activity and helping with recovery. However, not all stretches are created equal. physio, physiotherapy, physiotherapist, sports physio, sports clinic, athlete care, sports doctor of stretching—static and dynamic—serve different purposes and are best used at specific times during your workout. Continue reading to understand when to incorporate each type of stretch to avoid injury, improve your performance, and support your overall fitness goals.

Introduction to Stretching
Whether you’re an elite athlete or someone who enjoys staying active, stretching plays a crucial role in:

Maintaining flexibility;
Preventing injury;
Enhancing muscle function;
Improving range of motion;
And helping with recovery.
There are two main types of stretching: static and dynamic, and they each have their own specific benefits.

Benefits of Static Stretching
Static stretching involves holding a muscle in a fixed position for a prolonged period, typically 30 seconds. Static stretching offers several key benefits, such as:

Improves flexibility;
Increases range of motion;
Helps reduce muscle tension after exercise.
Reduces post-exercise stiffness.
Although static stretching has its benefits, it also has its drawbacks if used at the wrong time. Studies have shown static stretching should be used only AFTER your workout. If used prior to your workout static stretching can:

Temporarily decrease muscle strength and power;
Decrease agility, speed, and overall performance;
Benefits of Dynamic Stretching
Dynamic stretching is an essential component of any effective warm-up routine. Unlike static stretching, which involves holding a position, dynamic stretching focuses on active movements that prepare your muscles and joints for the specific movements of your workout. The benefits of dynamic stretching include:

Warms up muscles: Increases blood flow and muscle temperature, preparing the body for physical activity.
Improves range of motion: Enhances joint mobility and flexibility, allowing for smoother and more efficient movements.
Boosts performance: Prepares muscles and joints for explosive actions, improving speed, strength, and agility during workouts.
Activates muscles: Engages the muscle groups you’ll use during your workout, helping to reduce injury risk by mimicking the movements of the activity.
Enhances coordination: Improves neuromuscular control and balance, which is particularly beneficial for dynamic sports and exercises.

How to Add Dynamic Stretching to your Routine
Incorporating dynamic stretching into your workout routine is a simple yet effective way to prepare your body for physical activity. To get the most out of dynamic stretching, it’s essential to follow a few key steps:

1. Start with light cardio: Before beginning your dynamic stretches, engage in 5-10 minutes of light cardio, such as brisk walking, jogging, or cycling. This raises your heart rate, increases blood flow to your muscles, and gently warms up your body, making your stretches more effective.
2. Tailor your stretches to the activity: Focus on movements that mimic the exercises you’ll be performing. Check out this video of some basic dynamic stretches https://youtube.com/shorts/Vo_kuegDUFY

You can also check out some of the sport specific dynamic warm up videos made by our therapists:

a. Golfers: https://www.youtube.com/watch?v=dzZ9-XQHb54
b. Runners: https://www.youtube.com/watch?v=WMcBnRqX86g&t=15s

3. Progress gradually: Start with slow, controlled movements and gradually increase the range of motion and intensity as your muscles become more relaxed. This ensures you’re engaging the muscles without overexerting them before your workout.
4. Include full-body movements: Even if your workout focuses on a specific area, it’s helpful to incorporate stretches that engage your entire body. This helps improve overall coordination and balance.
5. Spend 5-10 minutes on dynamic stretches: Aim for 5-10 minutes of dynamic stretching to ensure your muscles are fully warmed up and ready for the workout ahead.

Enhancing Your Performance with Professional Guidance
If you’re an athlete or workout on a regular basis and feel that your performance isn’t reaching its full potential, it may be time to rethink your warm-up routine. At Sheddon Physiotherapy and Sports Clinic, our expert therapists can help you boost your performance and reduce the risk of injury by incorporating dynamic stretching into your personalized warm-up plan.

Our team is trained to evaluate your current stretching methods and give custom suggestions to improve your flexibility and performance. Whether you need advice on stretches or have specific problems impacting your performance, we are here to help.

Make an appointment with Sheddon Physiotherapy and Sports Clinic in Oakville or Burlington to find out how our services can assist you. Don’t let poor stretching habits hinder progress—take the initiative and better your performance.

My Website: https://www.sheddonphysio.com/sports-medicine-doctors/