Static Or Dynamic Stretching?

While both static and dynamic stretching both play an important role in a well rounded  exercise routine it is important to understand when to do one verse the other and how they differ.

Static stretching is the type of stretching where you go as far as you can into a position and hold it.  Dynamic stretching is where you actively move through a range of motion.

How and when should I do dynamic stretching?
Dynamic stretching works well as a component of a well rounded warm up.  Dynamic stretches should be based on the movements that you expect to do when exercising.  Selecting stretches that replicate movement patterns you will need to perform allows your muscles to practice the movement in a more controlled environment.  For someone playing AFL it would be important to include some thoracic rotation moves to replicate passing, a soccer/football player would want to incorporate leg swings to prep for kicking. 

Dynamic stretching will help increase blood flow to the area and increases the temperature.  It has been shown to  temporarily  increase power, helping you run faster, jump higher, or throw farther. Dynamic stretching can help increase mobility, balance, and proprioception and help reduce the risk of injury but is may not be suitable for all levels of physical ability

How and when should I do static stretching?
Static stretching works well as a component of a well rounded cool down.  Static stretches a performed by going as deep into a stretch as you can and holding the stretch, helping the muscle relax into deeper ranges.  Recent research has shown this can have slight negative impacts on strength, power, and performance when done before exercise.

The duration of static stretching changes the impacts on the muscles, with longer static stretches creating larger decreases in performance. Shorter duration static stretchs (<60 seconds) as part of a warm up with dynamic stretches, aerobic, and sport specific activities can  reduces strength and power by 1-2% but can help lower the risk of muscle and tendon injuries in high intensity activities. Longer duration static stretchs (>60 seconds) can reduce strength and power by 4-7.5%.

Overall due to the decline in performance with long duration static stretching (>60seconds) it is more appriopriate to do them after execise as a cool down.  Static stretching is still important to include as you can push into bigger ranges of motion compared to dynamic stretching and it can have a bigger increase in flexbility.

So which stretches should I do?
It heavily depends on when you are doing the stretches.  Short duration static stretching (~30 seconds) and dynamic stretches appropriate as part of your warm up, along with aerobic and sport specific activities.  Longer duration static stretching (>60 seconds) are appropriate as part of your cool down.

Jade Reid

Behm, D.G., Alizadeh, S., Daneshjoo, A. et al. Potential Effects of Dynamic Stretching on Injury Incidence of Athletes: A Narrative Review of Risk Factors. Sports Med 53, 1359–1373 (2023). https://doi.org/10.1007/s40279-023-01847-8

Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Frontiers in physiology, 10, 1468. https://doi.org/10.3389/fphys.2019.01468