Static and Dynamic Stretching: What's the Difference and When Is Each Stretching Technique Appropriate?

What is Static Stretching?

Static stretching is the classic form of stretching, where a specific position is taken and held for a certain period of time, usually between 15 and 60 seconds. In this technique, a muscle is slowly stretched until a slight tension is felt. This position is held without movement, giving the muscles time to slowly relax and lengthen.

Benefits of Static Stretching

• Increases flexibility: In the long term, static stretching can improve mobility and increase range of motion in certain movements.

• Promotes relaxation: As holding the stretch position has a calming effect, static stretching is also good for muscle relaxation after training.

• Reduces muscle tension: Stretching after training can alleviate muscle soreness and tension.

When should you use static stretching?

A study by Barbosa et al. (2020) showed that static stretching before training is not always the best choice. The researchers found that static stretching leads to a reduction in eccentric force and negatively affects range of motion, as observed in the Triple Hop Test. This suggests that static stretching can impair performance, especially in intensive activities.

Behm et al. (2016) also investigated the duration of static stretching and found that short stretching (less than 60 seconds) before training can reduce the risk of injury without affecting neuromuscular activation. However, when stretching lasted longer than 60 seconds, there was a decrease in neural activation and thus a deterioration in performance. This suggests that static stretching before intensive training sessions should be limited and brief.

Static stretching is therefore ideal after training or as part of the cool-down phase. After intense physical activity, it helps give muscles time to relax and recover. Before sports, on the other hand, it is often less recommended, as static stretching can temporarily reduce muscle strength and explosiveness.

Recommendation

Static stretching is ideal for recovery after training, but should be used briefly and cautiously before intense activities, if at all.

What is Dynamic Stretching?

In contrast to static stretching, dynamic stretching is an active method where muscles are stretched and prepared through controlled, fluid movements. Dynamic stretching is a combination of stretching and light movement and aims to prepare the muscles for the upcoming activity. Here, the muscles are only briefly brought into the stretch before the movement continues.

Benefits of Dynamic Stretching

• Improves blood circulation and warm-up: Dynamic stretching increases blood flow, which prepares the muscles for training and prevents injuries.

• Increases range of motion and activation ability: Dynamic stretching exercises promote mobility and can enhance performance, especially in activities that require high muscle activity.

• Promotes coordination: Through controlled, repeated movements, the interplay of muscles and nerves is strengthened.

When should you apply dynamic stretching?

Barbosa et al. (2020) found that dynamic stretching is better suited for mobility compared to static stretching and simultaneously has no negative impact on strength development. These results suggest that dynamic stretching is more advantageous as part of the warm-up phase before intensive training sessions than static stretching.

Dynamic stretching is therefore particularly suitable before training or competition as part of the warm-up phase. The movements prepare the muscles for the upcoming stresses and help to prevent injuries. Especially for athletes preparing for runs or cycling, dynamic stretching is an excellent method to optimize performance and reduce the risk of injury.

Recommendation

Dynamic stretching should be used before training to activate the muscles and improve range of motion. It is particularly suitable for activities that place high demands on movement, such as running or cycling.

Difference between Static and Dynamic Stretching

The difference between static and dynamic stretching lies not only in the method of execution but also in the goals and effects of both techniques:

Static Stretching:

• Is held without movement

• Well suited for cool-down or recovery

• Increases flexibility in the long term

• Can decrease performance if held for too long

Dynamic Stretching:

• Is performed through controlled movement

• Ideal for the warm-up phase

• Improves range of motion and performance

• Has no negative effect on strength

Understanding these differences helps athletes to use stretching techniques in a targeted and effective manner to prevent injuries and enhance performance.

How to Combine Static and Dynamic Stretching in Your Training Plan

There's no reason to view static and dynamic stretching as competing methods – both have their place in a well-thought-out training program:

1. Before training: Start with a short warm-up phase (e.g., light jogging or cycling) to stimulate circulation. Then, dynamic stretching exercises can follow to prepare the muscles and joints for the upcoming training.

2. After training: After a short cool-down phase, you can incorporate static stretching exercises. This promotes relaxation and supports recovery.

Examples of Static and Dynamic Stretching Exercises

Here are some exercises you can integrate into your training:

Static Stretching Exercises (After Training)

• Calf stretch: Hold the position with the back leg straight to stretch the calf muscles.

• Thigh stretch: Hold the foot towards the buttocks to stretch the quadriceps.

• Shoulder and chest stretch: Hold the arms behind the back to stretch the chest and shoulders.

Dynamic Stretching Exercises (Before Training)

• Leg swings: Swing the leg forward and back to activate the hamstring and quadriceps muscles.

• Arm circles: Circle the arms to warm up the shoulder muscles.

• Hip openers (knee lifts): Alternately pull the knees to the chest to prepare the hip flexor muscles.

Important Notes: When to Avoid Stretching

Caution is advised in cases of:

• Muscle soreness: Avoid stretching exercises immediately after very intense training sessions or during acute muscle soreness, as this can lead to further muscle damage.

• Longer stretches before intense exertion: According to Behm et al. (2016), static stretching exercises before intense training sessions should not last longer than 60 seconds to avoid negative effects on performance.

Conclusion: Stretching for Maximum Performance and Injury Prevention

Whether static or dynamic stretching – both methods have their advantages and can help you achieve your athletic goals and prevent injuries. Dynamic stretching is optimal for the warm-up phase as it prepares the muscles for training and promotes mobility. Static stretching, on the other hand, is excellent for recovery and increasing flexibility after training.

By using both stretching techniques wisely, you can improve your athletic performance and train in a healthier way in the long term.