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The Differences Between Static and Dynamic Stretching

Writer's picture: Trainer MylesTrainer Myles

Stretching is an important part of any exercise routine, and there are two main types of stretching:


static stretching and dynamic stretching. Each type of stretching has its own unique benefits, and it's important to understand the differences between them in order to choose the best stretching routine for your own personal needs.


Today, we will discuss the differences between static stretching and dynamic stretching, and provide examples of each type of stretching.


Static stretching: A type of stretching where a muscle is stretched to its maximum point and held for a period of time, usually 20-30 seconds. Static stretching is best used as a cool-down after a workout,


and is not recommended as a warm-up before exercise.

Examples of static stretching:

  • Hamstring stretch: Sitting on the floor with legs extended in front of you and reach forward to touch your toes.

  • Quad stretch: Standing and holding onto a support, bend your knee and bring your heel towards your buttocks.

Dynamic stretching: Dynamic stretching is a type of stretching that involves moving the body through a full range of motion. It is intended to prepare the body for physical activity and is best used as a warm-up before exercise.

Examples of dynamic stretching:

  • Leg swings: Standing with your feet together, swing one leg forward and backward.

  • Arm circles: Stand with your arms extended out to the sides and rotate them in a circular motion.


It's important to note that both static and dynamic stretching have their own unique benefits, and it's important to include both in your exercise routine.


Static stretching is best for cool-downs and dynamic stretching is best for warm-ups.


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