Exercising is one of the ways that we can keep our bodies fit and healthy. It helps an individual to have an easy time moving around from one place to another. In addition to that, the muscles and joints in the body tend to feel tired after an exercise, and this is why it is always recommended that you stretch.
There are two main different types of stretch that are done before and after work, to get the body ready for a workout and to cool down after a workout respectively. These two types of stretches are known as static stretching and dynamic stretching.
Stretching is very important in physical fitness and in sporting activities. In this article, we will look at static stretching vs dynamic stretching and how they are different.
Static Stretching versus Dynamic Stretching
Definitions
Static stretching is a type of stretch that is done when sitting, standing, or laying down on the floor. You are then required to hold on to a single position for a specific period of time, usually between 30 seconds to 45 seconds.
Dynamic stretching on the other hand is a type of stretch that involves controlled movement. This type of stretch is done to prepare your muscles, your ligaments, and all the other soft tissues in your body, ready for performance and safety.
To learn more and answer the question what is dynamic stretching, check out this detailed article here.
Range of Motion
In static stretching, the range of motion is slower and more relaxed. It does not involve any movements that will make your muscles fatigued or get your heart rate up. These are basically exercises that improve posture and increase flexibility.
Dynamic stretching on the other hand involves vigorous movements. This is the type of stretch that engages your whole body physically, getting you ready for a workout.
When is Each Stretch Properly Used?
Before starting a workout, different dynamic stretches are done to get the body physically prepared for a workout. This is important, especially since, at this point, your body is relaxed, but you need to wake it up, ready for a workout. Therefore, dynamic stretch is a stretch that is done before a workout (pre-workout stretch).
Static stretch on the other hand is a stretch that is done to cool down the body after an intense workout. It is the stretch that is done to release tension from the body, with an aim of keeping one relaxed. It gets your body back to its original state.
Why is Each Stretch Performed?
Static stretching is mainly used to increase an individual’s flexibility and posture. These are more like yoga poses that keep your body relaxed while also stretching out your muscles and all ligaments to remove any tension within them.
Dynamic stretching on the other hand is used to increase the flow of blood in the body. When you are stretching your body, ready for a workout, your body warms up, and this allows blood to flow through it. In addition to that, your mobility is also increased through this.
What Each Stretch Targets
The main target of a static stretch is to loosen the tense muscles and to help your heart rate to slow down and get back to its original state after a strenuous exercise.
Dynamic stretch on the other hand targets the joints and all the muscle groups in the body.
Why Static and Dynamic Stretches Are Done?
A static stretch is a stretch that is used to hold and stretch the muscles. In addition to that, a static stretch is also done to extend the muscles in the body.
The dynamic stretch involves increased movements that aim at getting blood pumped up in the body, to physically and mentally prepare the body for a thorough workout.
Examples of Static Stretching vs Dynamic Stretching
Types of Static Stretches
There are various examples of static stretching. Some of the examples of static stretching involves the following;
a) Hamstring Stretch
From the name, this is the type of flexibility stretch that works on the hamstrings. Hamstrings are the tissues that are at the back of the thighs. To perform this stretch, lie flat on your back, then lift one leg, by pulling your thigh towards your chest slowly. Then hold onto this position with your hands, or a strap.
b) Back Stretch
This works mainly on your back area. To do this stretch, kneel on all your fours, then place one of your arms Infront of your body. The other arm should be away from your centerline. After this, gently press the extended arm towards the floor. Once you are done with one side, then you repeat the same procedure on the other arm.
c) Core Stretch
This stretch is mainly intended to ease tension around the abs area. To perform this stretch, lie down, with your chest facing the floor. Then slowly push your chest and shoulders away from the floor, until you feel like your abs are stretching.
d) Shoulder Stretch
Shoulder stretch aims at releasing tension on the shoulders. Kneel on all fours, the place one hand on the floor and directly in front of your body. Then reach your other hand underneath your body, and away from the centerline of your body. Then slowly and gently press that shoulder on the floor.do this to both arms.
Types of Dynamic Stretches
Some of the examples of dynamic stretches include the following;
a. Knee to Chest
This is a very simple stretch to get you ready for a workout. All you have to do is to lift your knees, one at a time, closer to your chest.
b. Jump Squats
This is an advanced method of stretching. If you cannot jump, then you can start with just the normal squats, then slowly incorporate jumping. While you are going up, come back down and be in a squat position. This is all that jumping squats entails
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c. Lunge with a Twist
To do this stretch, put your right foot forward, then bend it outwards to form 90 degrees. Your left foot should also be bent inwards to form 90 degrees. Then twist in the opposite direction. Repeat the same for the left foot.
Final Thoughts on Static Stretching vs Dynamic Stretching
In summary, stretching plays a very important role in both pre-workout and post-workout. In pre-workout, dynamic stretches are very important since they get the body in a workout mood, whereas after a strenuous workout, static stretches are important.
This helps in cooling down the body and releasing tension in the muscles. Therefore, understanding the differences with static stretching vs dynamic stretching is key to top performance and body wellness.
