Dynamic vs. Static Stretching: What Every Athlete Should Know

Stretching is a key part of every athlete’s routine—but not all stretching is created equal. At SB Physio, we get a lot of questions about the difference between dynamic and static stretching, and when to use each for the best results. Here’s what you need to know.

What Is Dynamic Stretching?

Dynamic stretching involves moving parts of your body through a full range of motion in a controlled, deliberate way.
Examples:

• Walking lunges

• Arm circles

• High knees

• Leg swings

Benefits:

• Increases heart rate and blood flow

• Activates muscles you’ll use during your workout

• Improves mobility and body awareness

• Prepares your body for movement and performance

What Is Static Stretching?

Static stretching means holding a muscle in an elongated, fixed position for a period of time (usually 20–30 seconds).
Examples:

• Seated hamstring stretch

• Standing quad stretch

• Cross-body shoulder stretch

Benefits:

• Improves flexibility over time

• Helps muscles relax

• Useful for cooling down after activity

When Should You Use Each Type of Stretching?

Before Your Workout:

• Dynamic stretching is best. It prepares your muscles and nervous system for action, reducing injury risk and helping you move better right from the start.

After Your Workout:

• Static stretching is ideal. It helps muscles relax, aids in flexibility, and promotes recovery.

Common Myths About Stretching

• Myth: Static stretching before exercise prevents injury.
  Fact: Research shows static stretching before activity may actually decrease performance and does not lower injury risk. Dynamic stretching is better for warm-ups.

• Myth: You should bounce while stretching.
  Fact: Bouncing (ballistic stretching) can cause injury. Stretch smoothly and gradually.

Sample Warm-Up and Cool-Down Routine

Warm-Up (Dynamic):

• 10 walking lunges (each leg)

• 15 arm circles

• 10 high knees (each leg)

• 10 leg swings (each leg)

Cool-Down (Static):

• Seated hamstring stretch—30 seconds each leg

• Standing quad stretch—30 seconds each leg

• Chest stretch—30 seconds

Want Personalized Stretching Guidance?

SB Physio’s expert physical therapists can create a warm-up and cool-down routine tailored to your sport, goals, and body. Whether you’re trying to prevent injury or boost performance, we’re here to help you move better.

Ready to take your game to the next level? Call us at (805) 682-2536 or book online for an assessment!

Disclaimer:
This blog is for general information only and not a substitute for professional medical advice. Always consult a licensed healthcare provider or physical therapist for personalized recommendations.