Dynamic stretching involves controlled, repetitive movements that take a muscle or muscle group through its full range of motion. Unlike static stretching, which involves holding a single position, dynamic stretching is characterized by continuous and purposeful motions. These movements are typically sport or activity-specific and mimic the actions you’ll perform during your workout or athletic activity. Dynamic stretching helps increase blood flow, heart rate, and body temperature while simultaneously improving flexibility, mobility, and muscle coordination. It’s particularly useful as a warm-up before physical activities, as it readies the body for movement and can enhance performance. Examples of dynamic stretches include leg swings, arm circles, high knees, and walking lunges. This type of stretching is an effective addition to a pre-workout routine.

History

Static stretching is the most controversial technique with constantly changing views on its positive and negative effects on muscle strength and power. For many years, warming up with a light jog followed by static stretching has been considered the norm; until the late 1990s, it was considered an integral part of warming up for any program and that it would improve flexibility and range of motion. Before the early 2000s, growing evidence emerged that statics stretching could interfere with performance, especially if high force, velocity, power, or strength are needed. Studies demonstrated acute and transient declines in strength and power performance. Consequently, the recommendation changed to not use static stretching before training and competition and to use dynamic instead. Within the last decade, strong evidence has emerged suggesting that static stretching only causes trivial adverse effects on subsequent strength and power performances if the accumulated duration per muscle group does not exceed 60 seconds. After 60 seconds per muscle group, there are substantial and practically relevant declines in strength and power performances.

Considerations

Individuals can choose between static and dynamic stretching before resistance training; however, holding a static stretch longer than 60 seconds per muscle group should be avoided before activities. It’s important to note that certain sports which require a large range of motion may require a specific approach. For example, a deep squat or a prominent arch on the bench press will require a targeted warm up approach, whereas a general resistance training session may not require as much specificity or time.

Conclusions