When preparing to do any type of vigorous activity — be it playing a team sport, performing aerobic exercise, or lifting weights — you need to prepare your muscles for action. Once again, the static stretching groups were always the slower ones. amzn_assoc_marketplace = "amazon"; Ballistic and static stretching, two of the most common pre-activity warmup routines, can actually be detrimental to your workouts, games, practices or matches. Traditionally, there have been two primary ways to do that: static stretching and active warm-up exercises. Dynamic stretching boosts workout performance and reduces the risk of injury. What stretches should you do after your workout? Leg Cross-Over Examples of this type of stretching include lunges, arm circles and high knee marching. Dynamic stretching is a newer, preferred way to stretch before a workout but there’s still a place for static stretching. How Is Stevia Made? Up ahead I provide examples of static & dynamic stretches you can check out. Static Stretching. But it is important to assess static stretching vs. dynamic stretching in terms of a warm-up. Dynamic stretching is more like a warmup than a traditional stretch. Understanding the Difference Between Dynamic and Static Stretching. (10). Static stretching is motionless as the position is held for anywhere from 10 to 60 seconds. By using this site, you accept our use of cookies. But using static stretching as a maintenance stretching program will also help reduce your risk of injury. There are also studies demonstrating that dynamic warmup routines are not only better than static stretches, but that dynamic stretching has also enhanced performance, meaning better results period. Let’s discuss about some key differences between them in various aspects: Dynamic stretching should be done before the workout or any sports activity whereas, static stretching comes at the end. When preparing to do any type of vigorous activity — be it playing a team sport, performing aerobic exercise, or lifting weights — you need to prepare your muscles for action. The basic goal of static stretching, both static vs dynamic stretching, is to bring back the blood supply to normal and cool down the muscle that was being worked upon. You don’t need to hold these stretches. From http://famouspt.com/ "Famous" Physical Therapists, Bob Schrupp and Brad Heineck introduce you to the diffenence between dynamic and static stretching… Save my name, email, and website in this browser for the next time I comment. However, some lifters don’t include stretching in their workout routine due to which their flexibility reduces over time. Given that it’s a passive activity that is designed to relax muscles, static stretching is a very good choice to do after your workout or sporting event. Jumping Jacks; 9. Dynamic stretching typically stays well within a movement’s functional range of motion. You should do it prior to your workout or any sports activity. Use static or PNF stretching if the muscle is really tight. Just a reminder again that she’s not going through “a routine” here, although you certainly could use it as such. 2. Static Stretching vs. There are various techniques of stretching – static, dynamic, ballistic, and PNF stretching. As is my custom here on heydayDo, I will provide links to all of the relevant medical and sports science resources, clinical studies, & nutritional data used in this article. This is the type of stretching we are usually most familiar with. The best warm-up is one in which you use the same movements you will need in those activities.” (9). Static vs dynamic stretching. Does Everyone Have Abs? Again, the dynamic stretching scores were the best of the bunch. Functional stretching is a better option to PNF & static, atleast theoretically. 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