Dynamic vs Static Stretching: What's The Difference and When to use Each?

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Dynamic vs Static Stretching: What's The Difference and When to use Each?

By Megan Roup

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

​​Stretching is a crucial component of any fitness routine, but understanding the differences between dynamic and static stretching can help you elevate your overall flexibility, performance, and well-being. In this guide, we'll explore the key differences between these two stretching techniques, when to use each one, and how incorporating both into your fitness routine, can help reduce injury risk and improve performance.

First things first—what exactly is dynamic stretching? Think of it as a warm-up dance for your muscles. Dynamic stretches involve controlled movements that mimic the activity you're about to engage in. These stretches activate your muscles, boost blood flow, and prepare your body for your upcoming workout. Picture this: you're about to start a dance cardio class on the TSS App. Instead of standing still and reaching for your toes, try leg swings, high knees, or arm circles. Dynamic stretching not only warms up your muscles, but also improves your range of motion and agility, so you’ll be prepared to give it your all on the mat.

Benefits of Static Stretching

Now, let's talk about the O.G. of stretching—static stretching. You’re probably familiar with this one from P.E. class: it’s the type of stretching where you hold a pose for 15-60 seconds. Static stretches are like a deep, calming breath for your muscles. They help to lengthen and relax your muscles, increase flexibility, and improve overall joint mobility. After an intense workout—or even a long day of sitting at a desk—static stretches can work wonders for recovery. Think about this type of stretching as a little self-love ritual for your body—a moment to unwind, release tension, and improve your posture.

When to Use Dynamic Stretching

So, when should you choose dynamic stretching? Dynamic stretches are your go-to before engaging in activities that require more movement and flexibility. Whether it's a full body sculpt class, or a quickie workout, think of dynamic stretching as your pre-game routine. It wakes up your muscles, gets your heart pumping, and mentally prepares you for the sweat session ahead.

Best Practices for Static Stretching

On the flip side, static stretching is the perfect way to achieve post-workout muscle recovery. Once you've conquered your fitness goals for the day, static stretches are the perfect cooldown. Focus on major muscle groups, holding each stretch for around 15-60 seconds. The key here is to focus on your breathing, let go of the tension, and feel the muscles gradually relax. Remember, static stretching is not your warm-up buddy. It's like a cozy blanket for your muscles after the hard work is done.

Combining Stretching Techniques for Best Results

Here's where the magic happens: combining both dynamic and static stretches. Imagine this routine as a symphony of movements, creating the perfect harmony in your fitness habits. Start with a dynamic stretch warm-up, getting your body ready to tackle the challenges ahead. After your workout, transition into a series of static stretches. This helps prevent muscle soreness, enhances flexibility, and contributes to better recovery. It's like giving your muscles a high-five after a job well done.

Stretches We Recommend

Balance is key to a successful relationship with exercise. Stretch classes are perfect for before or after a TSS workout and lucky for you there’s a wide array available here on the TSS App! Discover exercises broken down by body part or full body stretches lasting from 5-20min; the optimal companion for post-TSS recovery.

Dynamic and static stretching aren't just fitness buzzwords; they're your secret weapons to unlocking a new level of flexibility and overall wellness. Like any habit, consistency is key. Integrate stretching into your fitness routine, and feel the difference as your body thanks you for the TLC. Your muscles will feel looser and stronger, and you'll find yourself embracing a new level of flexibility and wellness in your fitness journey. Stick the landing with those healthy habits—and stretch on!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370952/

https://www.hss.edu/article_static_dynamic_stretching.asp 

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Dynamic vs Static Stretching: What's The Difference and When to use Each?

Dynamic vs Static Stretching: What's The Difference and When to use Each?

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