Static vs Dynamic Stretching - What is Better?
Probably at a very young age, you have already heard the term stretching. Although stretching has been known & used to increase flexibility for decades, it is still a quite unexplored area.
Just a short time ago the perspective of stretching went through drastic changes, whereas it has been discovered that your neuromuscular connections play a vital role to increase your flexibility.
Also more and more stretching methods have been invented. But in this article, we are going to compare the two most common types of stretching which are dynamic & static stretching.
Before getting into the pros & cons of the two methods it is important to understand the basic concepts of each method.
With static stretching, you are going to hold a challenging position for a set amount of time, whereas gravity or an outside factor is holding you in that position.
- Dynamic Stretching Definition
In fact, dynamic stretching is more simple than what most people think. An exercise becomes a dynamic stretch if you are moving your muscles & joints through a full range of motion.
Pros & Cons Static Stretching
PROS
Increases Range of Motion
Since static stretching has been used as a tool to stretch muscle groups for a long time, it is apparent that it increases the flexibility & range of motion.
But recent studies have shown, that there are more effective ways to increase your flexibility, where PNF stretching would come into play.
Beginner Friendly
Another advantage of static stretching is, that it is less complicated than most other stretching methods. Besides being able to get into the position all you have to do is to relax and hold it for 10-30 seconds. Therefore it often states the best choice if you are just starting out with physical activity.
Makes You Relaxed
Static stretching leads to relaxation for a period of time after you went through the stretches. This makes it an excellent thing to do after your workouts to or even before going to bed.
CONS
Decreases Explosive Strength
Studies show, that static stretching right before starting physical exercise is going to decrease your explosive strength. Therefore it is not the best idea to do static stretches before a workout if you need all your explosive strength.
Possibly Increases Risk Of Injury
Although it rarely happens, there is another issue with static stretching, which especially happens due to overstretching. If you perform too many stretches before working out you are going to have more range of motion than your body can actually control
Combined with explosive exercise this can lead to joint & muscle tissue damage, which is why you should avoid long static stretches before training.
Pros & Cons Dynamic Stretching
PROS
Increases Range Of Motion
Similar to static stretching you are going to increase your range of motion by doing dynamic stretches. In fact, it is slightly more effective than static stretching.
Imitates Movements (Functional)
Another positive aspect of dynamic stretching is that it imitates movements that you are about to perform. As a swimmer, for example, you could do circles with your arms which warms up & stretches the entire shoulder joint that you are about to use.
The imitation of the movement also creates a better mind-muscle connection, which directly leads to increased muscle activation. This aspect makes dynamic stretching an excellent choice to warm-up while stretching.
- Increases Blood Flow
Speaking of warm-up dynamic stretching can improve your blood circulation, which is vital before doing exercise. Besides your blood flow, your heart rate will also increase, turning on your cardiovascular system.
CONS:
Can Lead To Injury
Even with dynamic stretching, you have to be careful at the start. Especially when starting out cold you might end up going above your range of motion.
For example, when doing straight leg swings or arm circles, you might end-up swinging your leg to far, which might pull your muscle. Therefore you should start with a small range of motion that you slowly increase.
Not the most effective method
Although dynamic stretching is going to help you to increase your range of motion, there are more effective methods such as PNF stretching.
If you wan't to gain flexibility the fastest way, you will need a fixed routine combined with different stretching methods. Personally I followed a program called Hypberbolic Stretching, which helped me a lot with my splits & overall flexibility.
If getting more flexible is a serious goal to you, but you don't really have the knowledge to create an effective routine yourself you can read my review on the program.
Final Verdict
Do Dynamic Stretching during your warm-up!
Dynamic stretching is the superior method for improving performance before a workout. The functionality & activation of your cardiovascular system is excellent aspects. While it is a better alternative to prevent injuries during physical activity.
Do Static Stretching in your cool-down!
On the other hand, static stretching exercises are going to be more efficient in your cool-down, as they give you more relaxation. It is the better alternative to release tension after a workout, which is why we recommend you to integrate it into your cool-down.
Feel free to leave a comment below if any questions remain unanswered!
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