It’s time for a workout! But before you go through your routine with full force, you’re going to do some stretching to start. The only question is what kind of stretching are you doing? Static stretching, or dynamic stretching?
For many years, what’s described today as static stretching was the go-to move for exercisers who wanted limber muscles. But now researchers are saying that dynamic stretching is more beneficial, at least before a workout. That’s not to suggest static stretching doesn’t have its place in your workout—it’s an ideal cooldown activity.
As their names imply, static stretching is stationary, whereas dynamic stretching involves movement. Static stretching requires holding a position for a designated period of time, usually about 30 seconds to 1 minute. You might be standing, sitting, or lying down while doing it, but the important aspect is that you’re moving a muscle as far as it can go without experiencing pain.
This is great for increasing flexibility (and flexibility is a key part of avoiding injuries during physical activity), but research shows that doing it before a workout could hinder your performance by leaving you feeling relaxed and thus not as strong and as powerful as you normally could be.
Instead, fitness experts point to dynamic stretching, which involves controlled movements you can go through that will loosen up your muscles and ligaments. These movements will take your joints through their full range of motion and decrease muscle stiffness, so you’re able to be faster and more agile during the main part of your workout. You can then save your static stretches for the end of your workout when you’re relaxing from the activity and trying to prevent your muscles from tightening up.
Need some ideas for the best static and dynamic moves you can do? Here are three of each you can try:
Dynamic Stretch - Lunge: Start with your feet shoulder width apart and your arms down by your sides. Brace your core to keep your back from arching as you step forward, lowering your back knee close to the floor while bending your front leg at a right angle. Bring your back knee as close to the floor as possible without touching the floor. Push yourself back up to a standing position and lunge forward using your opposite leg. You should feel this stretch in your glutes and hamstrings.
Dynamic Stretch – Leg Swing: Stand with legs shoulder width apart. Keeping your leg straight, raise one foot about an inch off the ground in front of you. Using a slow, steady, controlled motion, swing your leg from side to side in front of you. Brace your core to stop yourself from arching your back. Swing your leg from side to side behind you. Repeat this move five times in front and five times in the back. Return your leg to your standing position and perform the stretch with your other leg. You should feel this stretch in your hip flexors.
Dynamic Stretch - Twists: Stand with feet shoulder width apart and your arms out in front of you. Twist your torso to your left, keeping your feet and legs steady. You should be looking straight ahead to your left at the end of the move. Twist back around and do the same move to your right. Repeat 15–20 times.
Static Stretch – Quads: Lift one foot behind you, bending at the knee, and reach back with your corresponding hand. Grip your ankle and hold this pose for 30 seconds to one minute. You should feel this stretch in your quadriceps.
Static Stretch – Hamstring: Place one foot on a bench or stair about 2–3 feet off the ground. Keep your leg straight and your core braced as you lean forward and reach with your arms as low as you can. Hold for 30 seconds to one minute. You should feel this stretch in your hamstrings.
Static Stretch – Shoulders: Reach one arm horizontally across your chest. Keeping that arm straight, bend your other arm up and use it to pull your stretched arm as close to your chest as possible. Hold for 30 seconds to one minute. You should feel this stretch in your shoulders.
