Dynamic and Static Stretching for Everyone

Stretching is a crucial component of a well-rounded fitness routine, but do you know the difference between dynamic and static stretching? Understanding when and how to use each type of stretch can help you maximize your workouts and improve your overall health. In this article, we’ll guide you through dynamic and static stretching benefits and provide you with actionable tips to incorporate them into your daily routine.

1. It improves flexibility and range of motion. Stretching can increase flexibility and range of motion in your joints, enhancing your ability to perform daily activities and reducing the risk of injury.¹ Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886. PubMed Source
2. It may reduce the risk of injury. Although in the research community, there is no consensus on this aspect. Some experts believe that stretching can decrease the risk of injury during physical activities and help to maintain the health and function of muscles and connective tissue. Others believe that it’s not clear yet if pre-exercise stretching really helps prevent injuries.²Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-99. doi: 10.2165/00007256-200737120-00006. PMID: 18027995. PubMed Source ³ McHugh MP, Cosgrave CH. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports. 2010 Apr;20(2):169-81. doi: 10.1111/j.1600-0838.2009.01058.x. Epub 2009 Dec 18. PMID: 20030776. PubMed Source What is obvious is that stretching before exercise may help prevent muscle strains.
3. It enhances performance in physical activities. Research has demonstrated that incorporating stretching into your warm-up routine can improve your performance, allowing you to achieve better results in your workouts.⁴ Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915. PubMed Source
4. It promotes better posture. Stretching can help correct muscle imbalances and improve your posture, reducing the risk of developing musculoskeletal issues, which is very important with aging.⁵ Sobrinho ACDS, Almeida ML, Rodrigues GDS, Finzeto LC, Silva VRR, Bernatti RF, Bueno Junior CR. Effect of Flexibility Training Associated with Multicomponent Training on Posture and Quality of Movement in Physically Inactive Older Women: A Randomized Study. Int J Environ Res Public Health. 2021 Oct 13;18(20):10709. doi: 10.3390/ijerph182010709. PMID: 34682455; PMCID: PMC8536106. PubMed Source
5. It relieves stress and tension. Studies have shown that stretching can help reduce muscle stress and tension, promoting relaxation.⁶ LaRoche DP, Connolly DA. Effects of stretching on passive muscle tension and response to eccentric exercise. Am J Sports Med. 2006 Jun;34(6):1000-7. doi: 10.1177/0363546505284238. Epub 2006 Feb 13. PMID: 16476913. PubMed Source
6. It can help reduce overall anxiety and stress levels. As you stretch, you engage in deep breathing and mindful movements, activating your body’s relaxation response, calming the mind and alleviating stress.⁷Corey SM, Epel E, Schembri M, Pawlowsky SB, Cole RJ, Araneta MR, Barrett-Connor E, Kanaya AM. Effect of restorative yoga vs. stretching on diurnal cortisol dynamics and psychosocial outcomes in individuals with the metabolic syndrome: the PRYSMS randomized controlled trial. Psychoneuroendocrinology. 2014 Nov;49:260-71. doi: 10.1016/j.psyneuen.2014.07.012. Epub 2014 Jul 21. PMID: 25127084; PMCID: PMC4174464. PubMed Source ⁸ Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R. Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado [Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study]. Aten Primaria. 2013 Aug-Sep;45(7):376-83. Spanish. doi: 10.1016/j.aprim.2013.03.002. Epub 2013 Jun 12. PMID: 23764394; PMCID: PMC6985483. PubMed Source

1. Leg swings. Stand next to a wall for support and swing one leg forward and backward in a controlled motion. Repeat with the other leg. This stretch targets your hamstrings, quadriceps, and hip flexors.
2. Arm circles. Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. This movement warms up your shoulder joints and muscles.
3. Hip circles. Place your hands on your hips and make circles with your hips, first clockwise, then counterclockwise. This exercise helps to loosen up the muscles around your hips and lower back.
4. High knees. March in place, lifting your knees as high as possible. This stretch activates your hip flexors, quadriceps, and hamstrings, preparing them for more intense movements.
5. Walking Lunge With Arms Up. Take a step forward with your right foot and lower your body into a lunge position, bending both knees at a 90-degree angle. While doing this, raise your arms overhead, stretching them straight up toward the sky. Push through your right heel to lift your body and bring your left foot forward into the next lunge, raising your arms overhead once again. Continue alternating legs, moving forward in a walking motion. This dynamic stretch activates your hip flexors, quadriceps, hamstrings, and shoulder muscles while also improving balance and coordination.

1. Hamstring stretch. Sit on the ground with one leg extended and the other leg bent, foot touching the inner thigh of the extended leg. Reach for your ankle or foot and hold the stretch for 15-60 seconds. Repeat on the other side. This stretch targets the muscles at the back of your thigh.
2. Quadriceps stretch. Stand and hold onto a wall or chair for support. Grab your ankle and gently pull your heel towards your glutes, feeling the stretch in your quadriceps. Hold for 15-60 seconds and repeat on the other leg. This stretch focuses on the muscles at the front of your thigh.
3. Shoulder stretch. Extend one arm across your chest, then use the other arm to gently pull it closer to your body. Hold for 15-60 seconds and switch arms. This stretch addresses the muscles in your shoulder and upper back.

Incorporating static stretching into your post-workout routine can promote muscle recovery, enhance flexibility, and foster relaxation, contributing to overall health and well-being.