Static Stretching vs. Dynamic Stretching

One of the most overlooked parts of working out is stretching, but are you doing what’s optimal?

Let’s start with pointing out the difference between the two. Static stretching is holding one position for a period of normally 8-10 seconds. Dynamic stretches are an active movement of a joint/muscle but not held at the end position.

Static stretches are great for many things such as: increased ROM, increased flexibility, and evening out imbalances in the muscles. On the other hand, dynamic stretching aids in increasing your muscles core temperature and elasticity. They are also working your joints and muscles specific to what you’re about to train.

Unfortunately, most people will do static stretches before their lifts but that can only help so much. I would suggest a combination of both, if not, a combination of moderate intensity aerobic exercise followed by dynamic stretching. Here are a few different things you can try before your next leg workout!

Leg Day:
5-10 minutes on the stair climber or fixed bicycle Leg swings – 20 reps
Leg crossovers – 20 reps
Scorpions – 20 reps
Toe pointers – 20 reps
Pigeons – 20 reps

These are some of the best movements that I’ve found to really maximize your movement and flexibility for your workouts. Prior to doing these I would solely do static stretches and my squats never improved. Up until I began using these methods I could not do anything more than front squats with plates under my heels.

Here are some other dynamic movements you can use for other workouts! Handwalks
Walking lunges (with or without rotation)
Arm swings

Trunk rotations
Shoulder circles
Lat stretch (with band)
Toe touch & overhead reach

I hope these stretches help you all out as much as they’ve helped me out! 

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