Static or dynamic stretching, what to prefer 

 Static or dynamic stretching, what to prefer 

Static stretching (which is being done after the training) is accomplished without the movement due to the smooth muscle stretch and the dynamic stret

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Static stretching (which is being done after the training) is accomplished without the movement due to the smooth muscle stretch and the dynamic stretch (before the training) provides the exercises. This article will reveal the differences between these two types of stretching.

It’s important to remember! Dynamic stretching is the practical exercises, which simulate your trainings. Nevertheless, if you feel pain during the brief moments of muscle stretch, then you need to immediately stop the stretch and to see the doctor.

As we all know, 5-10-minute stretch is necessary before the start of every training. Correct stretch helps to prepare your organism for every physical activity. It prepares your muscles for the increased amount of work during the physical exercises. Stretch can contain the static or dynamic stretching or the combination of them. However, many people don’t know the difference between static and dynamic exercises and, as a rule, they use them as synonyms, which is completely wrong.

This article contains main differences between these two types of stretching.


Committee manner

  • Static stretching – is essentially static exercises. As the name implies, it’s aimed only at muscle stretch without movements. In other words, this type of stretching doesn’t suggest any sudden movements.
  • Dynamic stretching — is a combination of stretching with movement; it’s referred to the exercises and slow increase of amplitude and speed of movement to stretch the muscl
    es. Dynamic movement is aimed at the use of full amplitude of muscle movement without exceeding the normal anatomic limit.

 When and for how long?

Static stretching is generally being done after the exercise, right after the training. You need to hold a posture for about 30 seconds in static stretching with a focus on the muscle stretching.
Dynamic stretching is being done before the start of the training. Dynamic stretching substantially is a motional stretch with a small focus on the muscle stretching. So the stretching itself lasts for about 1-2 seconds.


Exercises of static stretching can be really helpful after the training because they allow your muscles to relax and besides they help to improve their flexibility. Muscles, as a rule, are being contracted during the physical exercises. Static stretching allows your muscles to restore their original length and besides it eases the pain in muscles and spasms, which are general after the training.

✦ Dynamic stretching simulates the movement, which you will carry out. This improves the blood flow in the muscles, which makes you more adapted to the training at your convenience. Stretch combining with the dynamic stretching includes not only muscles’ warm up, but also the work on the muscles, which you pay the special attention to. For example, the stretch for the run contains leg raises, brisk walking, jogging and jumps. All that provides the improvement of your training’s results.

We usually feel the muscle tightness before the start of every ordinary training. However, this condition can be eased due to the preliminary exercises of dynamic stretching and warm ups, because it helps to relax the tight muscles. In brief, this type of warm up prepares the muscle to the stress and strain of the training.

Injury risk

✦ Carrying out of the exercises of static stretching as one and only activity can have a negative influence on your sports results. Research also showed that warm up, which contains only static stretching, can reduce the maximal muscular efficiency. Muscle tissues generally are being torn insignificantly if the static stretching is being carried out before the training. That can relax the muscles and negatively influence on the results. Thus, the static stretching before the training can increase the injury risk during the training.

✦ Inasmuch as during the dynamic stretching speed and intensity of movements to achieve full amplitude of movement increases gradually, there’s absolutely no injury risk. As the matter of fact, dynamic stretching protects your body from the injury during the physical exercises. Altogether, dynamic stretching is considered perfect for muscles’ warm up. So instead of concentrating only on static stretching, you should include the dynamic one in your warm up to maximize the benefits from your training.