Static vs Dynamic Stretching
static stretching vs. Dynamic stretching
Static stretching: Maintains or lengthens your muscle tissue in order to have appropriate joint range of motion for running/walking. Do 3-7 times/week.
Long duration stretching: Do these on recovery days; earlier in the day on hard training days; or later in the day after a hard training session (minimum 2-4 hours afterwards).
Long duration stretching should not be done immediately before intense physical activity. Doing so will impede your muscle’s ability to generate force, thereby reducing the muscle’s ability to perform.
Long duration stretching should not be done immediately after intense physical activity or after an injury. Doing so may further damage the muscle tissue.
Hold these stretches for 2-3 minutes per muscle. Doing so will increase the muscle’s length over a period of four weeks.
Short duration stretching: Do these on recovery days; before or after physical activity
Short duration stretches are appropriate for maintaining your current tissue length.
Hold these stretches for 10-20 seconds.
Dynamic stretching: Prepares your musculoskeletal and neuromuscular system for physical activity. Your muscles, tendons, ligaments, joints, and nerves will be better primed to perform an activity after a dynamic warm-up.
Do this immediately before engaging in any physical activity, especially intense exercise.
Do for 5-15 minutes (minimum)