The science of stretching: static vs. dynamic stretching

Image: Post workout static hamstring stretch.

Stretching is a fundamental component of any physical activity or exercise regimen. It involves the deliberate lengthening of individual muscles or muscle groups, with the goal of enhancing flexibility and elasticity.

The importance of stretching extends beyond the world of athletes and fitness enthusiasts; it plays a crucial role in maintaining overall well-being by reducing muscle tightness and soreness, enhancing flexibility and preventing injuries.

Below, we will delve into the two primary types of stretching – static stretching and dynamic stretching. We will explore what these techniques entail, when to use each of them and how they can benefit your fitness routine. 

Static stretching technique and when to use it

Static stretching is a technique where a muscle is placed in a comfortable, elongated position and held stationary for a period of time (usually 45 to 90 seconds).

Static stretches can be further categorised as active (where you use your own muscle strength to hold the stretch), passive (where an external force assists in the stretch) or assisted (where a partner helps in the stretching process).

Static stretching is most suitable for activities that require a significant range of motion, such as gymnastics or dance. It is also valuable for post-exercise recovery and for improving overall flexibility during non-exercise periods.

To achieve improved range of motion, static stretches should be performed frequently throughout the week.

Dynamic stretching technique and when to use it

Dynamic stretching involves the active shortening and lengthening of the muscles.

Unlike static stretching, dynamic stretches incorporate movement progressively increasing the range of motion through successive repetitions.

These stretches mimic the types of movements that will be performed during an activity or exercise.

While the muscle is in a full stretch position briefly, the movements are repeated several times to prepare the body for more dynamic actions.

Dynamic stretching is highly recommended as a warm-up routine before engaging in most physical activities. 

It prepares the body for the upcoming exercise by gradually increasing the range of motion and activating the muscles that will be used during the activity.

How to use each type of stretching when engaging in physical activity

Current recommendations suggest a specific approach to using static and dynamic stretching.

In most situations, it is preferable to perform dynamic stretching during the warm-up phase, just prior to exercising or participating in sports.

This dynamic stretching routine helps prepare the body for the task ahead, as muscles and tendons will be subjected to repetitive stretch and shortening movements, often with high force.

However, there can still be a role for static stretching in your pre-game routine, especially when specific ranges of motion are required for your sport. In such cases, you can include specific static stretches before transitioning into a warm-up and dynamic stretching program.

The key is to avoid transitioning directly from a battery of long static stretches into explosive, athletic pursuits to prevent injury and optimise performance.

Generally, it is recommended to engage in static stretching after exercise to aid in recovery, and to also perform static stretches during non-exercise periods to maximise flexibility.

Stretching is a crucial component of any fitness regimen, and understanding the differences between static and dynamic stretching is essential for maximising your physical performance and minimising the risk of injuries.

By incorporating the right type of stretching at the right time, you can enhance your flexibility, range of motion and overall athletic performance.