What’s the difference between static stretching and dynamic stretching?
Dynamic stretching is typically done before you start your workout, and involves active movements that help get your muscles warmed up and ready for exercise.
These movements are often similar to the type of activity you’ll be doing during your workout. For instance, a swimmer may move their arms in circles and a runner may jog in place before starting their run.
Static stretching, on the other hand, is done at the end of your workout, and involves stretches that you hold in place for a period of time, without movement. This allows your muscles to loosen up, while increasing flexibility and range of motion.
What are the benefits of static stretching?
If you’re tempted to ditch stretching after your workout, you may miss some of these benefits.
Greater flexibility and range of motion
Stretching at the end of your workout, once your muscles are warmed up, can help increase the range of motionTrusted Source in any joint you target. Range of motion is how far a joint, like your hip or knee, can comfortably move in a particular direction.
Having greater flexibility and range of motion can help you move with more comfort and ease. This can make everyday tasks and exercises easier.
Less pain and stiffness
Having tense, tight, or overworked muscles can cause pain and discomfort. Research has shown that static stretching is an effective way to reduce stiffness in tight muscles. This, in turn, can also lead to reduced pain, which may help you tackle your daily tasks more easily.
Decreased stress
High levels of stress can cause your muscles to feel tense and tight. Stretching your muscles can help them relax and, when combined with mindful breathing exercises, it can also reduce mental tension and anxiety.
Increased blood flow
A 2018 study on animals found that daily stretching can also improve circulation. Increased blood flow may help your muscles recover more quickly after you’ve exercised.
Improved performance
Boosting the flexibility of your muscles can enhance your agility, speed, and muscle strength. This may help you perform at a higher level when you work out or play a sport.
Safety tips
To keep your stretches safe and effective, keep these tips in mind.
- Don’t stretch beyond what’s comfortable. A slight degree of discomfort is normal, but you shouldn’t feel any pain while you’re stretching. Stop right away if you feel sharp pain.
- Be gentle. Use smooth, slow movements. Avoid jerking or bouncing movements while you’re holding a stretch. Be extra cautious if you’re recovering from an injury.
- Don’t forget to breathe. Breathing can help relieve stress and tension in your body, and may also help you hold a stretch for longer.
- Start slowly. Start with just a few stretches at first, and add more repetitions and stretches as you build your flexibility.
