Static Stretching vs Dynamic Movement Stretching

This past week, I have had several great conversations with our patients around the topic of stretching.  It has huge benefits to overall health and can be done anywhere without expensive equipment or props. In this article, I hope you find some of the answers to your questions regarding flexibility and its importance. Remember, flexibility takes time and consistency. Start small and work up to a full routine. Once you start feeling the difference, stretching becomes a way of life not just another thing on your long list of to dos.

Why is stretching important? 

Stretching improves circulation, flexibility and overall range of motion. Muscles begin contracting as you stretch and elongate making your body move in directions that is not routinely done in your normal daily activities. Not only can injury prevention be a bonus of stretching but also the simple advantage of feeling less stiff and more agile is a huge reason to consider a stretching regimen. Flexibility lessens as we get older, so maintaining a level of flexibility is essential.

What is the difference between Static Stretching vs. Dynamic Movement Stretching?

Static stretching is done when you stretch a specific muscle, without moving, holding the stretch for 15-60 seconds. It is traditional stretching that is familiar to most of us. Translation: Boring but beneficial in the right situation. 

Dynamic Movement Stretching is not a new concept. It has been a part of workouts for many decades. However, as with a lot of philosophies, if you pay attention, every few years they pop back up and are revisited with new studies to back up the benefits.  This dynamic movement stretching is made up of controlled movements that take your body through the full range of motion. In the PT world ,it is a synergy of flexion and extension that benefit many groups of muscles throughout a pattern of movement.  Translation: More fun than static stretching and very beneficial. 

When is static stretches beneficial?  

The best time to use static stretching is post-workout, when the muscles are warm and loose from exercise. The static stretching can help with delayed onset muscle soreness. It is beneficial if your activities  put you at risk for this type of soreness or stiffness. 

We all have varying levels of fitness and conditioning dependent of many factors. So look at YOUR routine. If you walked longer than usual, moved from using a walker to a cane, or more advanced activities like sprinting uphill, adding mileage to your long run, playing extra hard on the tennis court, or a killer leg workout achievement, each of these are setting you up for possibly experiencing late onset soreness or exacerbating specific areas of tightness or increased tone. Static stretching after these activities are recommended and beneficial. 

Static stretching pre-workout or activity are not of benefit in most cases. Using static stretching on a tight, cold muscle could actually increase the chances of injury pre-workout some studies conclude. 

Examples of Static Stretching:  (reps and sets vary with each individual) 

1. Neck Stretch

While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

2. Cross-Body Shoulder Stretch

Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

3. Side Stretch

Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

4.. Abdominal Static Stretch

Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

5.. Knees to Chest

Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

6 Hamstring Stretch

Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

7. Calf Stretch

Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

When is dynamic stretching beneficial? 

Dynamic Movement Stretching is most beneficial pre-workout. These stretches if done before an activity have shown the greatest benefit to preparing our body for specific movements. They actively warm up the muscles, joints and tendons, meaning increase circulation and prepare our body to perform. They target increasing flexibility as you move your joints through an entire range of motion, elongating and contracting in a synergy pattern that results in optimal performance.

Examples of dynamic stretching: 

(completed in a slow and controlled rhythm increasing speed as tolerated- Reps and sets depend on individual factors)

1. High Knees 

High knees will get your heart pumping, sending blood to muscles as you begin to move your body. You will also be engaging your core, while activating muscles in the arms and legs specifically your hamstrings. 

From a standing position, start by lifting one knee high to your chest, while swinging the opposite arm back. Rapidly switch back and forth while staying in-place during the movement.

2. Bum Kickers

Bum kickers are fairly straight forward as the name implies. This movement is dynamic stretching for legs, but will focus more on stretching the quads and activating your core again.

This movement will engage and stretch the quadriceps in the front of the leg.

3. High Kicks

This is dynamic stretching for hamstrings and glutes. It can be done from a standing position. Only kick as high as comfortable. You should feel slight pull at the top of the kick movement.

Make to sure to keep your back straight, and stand tall as you kick.

4.  Forward Lunge

The forward lunge will work to loosen your hamstrings and lower back, as well as war-up the quads. Slowly step out with one foot, taking a large step. When your front leg is at a 90 degree angle, push up through your forward foot and back to the starting position.

5. . Side Leg Swing

Side leg swings will not necessarily work your muscles for warm-up, but it will stretch your legs and hips. Opening and warming up your hip joints is an often overlooked area for dynamic stretching warm-up.

Stand in a stationary position, holding onto a wall to stabilize yourself. Facing the wall, swing one leg from side to side parallel to the wall.

6. Arm Circles

Arm circles will loosen and stretch the rotator cuff and shoulders for a good warm-up.

With arms both pointed out away from your body, alternate moving them in small and large circles.

7. Jumping Jacks

young woman doing exercise Jumping Jacks

Jumping jacks are a great way to do a full body warm-up and also get the lungs and heart going, so you can be ready to perform.

Start by standing with your legs together and arms at your sides. Simultaneously move both arms up over your head while moving your legs apart–slightly more than shoulder width. 

If you are interested in a comprehensive conditioning plan to address strength, ROM, pain, endurance or balance/coordination, give us a call. We love to empower and educate others on their wellness choices and personal journey. No referral needed to begin. The change begins with you and finding the support you need to succeed.

Keep Moving Forward,

Susan, PT