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)