Static Vs. Dynamic Stretching

 To stretch or not to stretch, that is the question. Many of us have heard conflicting advice on whether you should stretch before your workout, after your workout, or not. Here is what the experts are saying about stretching and the types of stretches you should engage in before your workout. 

stretching before exerciseStatic 

Many of us know static stretching as those types of activities that include holding a pose for 30 seconds or reaching for 30 seconds. These types of stretches, studies have shown,  often lead to decreased performance of the muscle group when performed on their own. However, when performed after a dynamic stretch routine, they can be beneficial. 

Dynamic 

This type of stretching is a much more active stretch where the object of the movement is to increase blood flow to the muscle group. Harvard research has shown that active stretching like a slow warmup before heading into your running, striding, or simple jumping jacks provides greater benefits than taking a cold muscle and stretching and creating micro-tears as performed in a static stretch. It also gives your heart a chance to warm up too. 

Here are some examples of dynamic stretching followed by a static stretch, by activity:

  • Running – If you are looking to warm up for a run, try starting off at a slower pace or maybe even a brisk walk. Once you feel comfortable, add your dynamic stretch in the form of lunges. 
  • Weight lifting – Try starting off with jumping jacks or arm circles. This allows your joints to loosen up. Follow up with planks. 
  • Other cardio activities like elliptical machines or biking – Try jumping rope or high knees to get the muscles loosened up and then add some static side stretches to keep the hips open.

Before you exercise, engage in dynamic stretching that allows your muscles access to oxygen-rich blood. Once you have done that, it is safe to start your static stretches. VCOM Sports & Osteopathic Medicine can help. Find methods that work for you and start improving your health! If you have any health issues or concerns and want to see a doctor, please visit us online to request an appointment. We look forward to seeing you!