stretching your muscles It’s always a good idea, but the way you exercise has an impact on your results. So if you reach and hold or let go? We compare static and dynamic stretching to find out.
Static and dynamic stretching: the numbers
Static
Keeping static stretches under a minute can unlock your inflexible parts and provide injury prevention benefits.
Dynamic
Dynamic warm-ups increased vertical jump efforts, also known as explosive power, in healthy men by almost 10%.
The difference between static and dynamic stretching
Static
Static stretches target individual muscles by putting them under tension while holding (usually awkward) positions sitting, standing, or lying down for short periods of time.
Dynamic
dynamic stretches, such as lungesWalking Knee Hugs and Heel-to-Butt Kicks: Move your muscles by mimicking the actions you’re about to perform during the workout.
When should you do static and dynamic stretching?
Static
It is most effective when used as part of your cooldown. If you want to relax before a strength session, keep it short. Each wait should not last more than 25 seconds.
Dynamic
Best implemented as a warm up, particularly for cardio. It gets your heart rate up, directs blood to your muscles, and oils up your joints before your HIIT session really heats up.
What do static and dynamic stretches do for power?
Static
In the worst case scenario, pre-workout static stretching was found to reduce muscle strength and power for up to an hour afterwards. At best, studies suggest it has no effect.
Dynamic
Research on professional soccer players found that dynamic warm-up exercises increased muscular and sprint performance, making them better for speed-based sessions.
Can static and dynamic stretching make you fitter?
Static
Do you need a circulatory boost? The research found that four weeks of doing five 30-minute static stretching sessions helped reduce arterial stiffness in middle-aged men.
Dynamic
Dynamic stretching uses more energy. You’ll burn about 70 calories every 10 minutes compared to just 27 calories holding your static stretches.
MH Verdict: It’s a draw
Good news: all the science suggests that both types of curves are beneficial. So as long as you’re using the right stretch at the right time to support your workouts and workouts, you really can’t lose. The only winner here is you, if you remember to take the time to flex.
