Ultimate Dynamic vs Static Stretching Guide for Better Flexibility

Stretching can feel like a chore. Yet, we all know it's crucial to any good workout routine. But not all stretching is the same. Knowing how to use dynamic and static stretching effectively will help you learn how to get flexible fast, improve your workout performance, and reduce your injury risk. If you’ve ever wondered about dynamic vs static stretching and how to apply them to your training, you’ve come to the right place. This article will cover the differences between dynamic and static stretching when to use each type, and how they can benefit your performance, recovery, and overall health.

To help you get started, we recommend Pliability’s mobility app. This straightforward app helps you warm up, cool down, and recover with targeted routines and videos created by expert trainers and physical therapists.

Why is it Important to Stretch?

Stretching is to fitness what flossing is to dental hygiene: You know it’s key for tip-top health, but no matter how many experts tell you to carve out time for the practice in your routine, it’s usually an after-thought. Another thing stretching and flossing have in common? You’ve got to do them right to reap the benefits. And when it comes to dynamic vs static stretching, “doing it right” means choosing the right type of stretch and doing it at the right time.

There are two main types of stretching, static and dynamic: “Dynamic stretching involves active movements that mimic the activity you're about to do, while static stretching involves holding a position to stretch a muscle for around 30 seconds per pose,” says Peloton instructor Matty Maggiacomo. Both have a place in your fitness toolbox. Here’s what you need to know about each.

First Things First: Why Stretch?

Increased flexibility is good for a whole lot more than party tricks and racking up likes on the gram with snaps of your impressive contortions. “To have optimal muscle function, you want to have optimal muscle length. Your muscles aren't able to contract or relax or work for you, be as strong as they can be, without having that optimal muscle length,” says Katie Sun Worrall, a California-based physical therapist and dance medicine specialist.

According to Worrall, stretching is also important for improving or maintaining your joints’ range of motion. “Range of motion is the amount of motion that your joint itself can do,” she says. It’s the amount your hips can open up, the ease with which your arms move in your shoulder sockets (can you clasp your hands behind your back and straighten your arms?), or the degree to which you can bend your knees, for instance. “You want to maintain that range of motion of your joints to be able to move in all different ways,” says Worrall.

What is Dynamic Stretching?

The old sit-and-reach from the Presidential Fitness Test we endured in grade school isn’t the only way to work on flexibility. As the name indicates, dynamic stretching lengthens muscles by flowing through a series of movements.

“With dynamic stretching, you're continuously moving through your range of motion. You're not holding anything for longer than 15 seconds,” says Worrall. 

Think: arm circles, walking lunges, spinal rotations, or a yoga Sun Salutation. 

What is Static Stretching?

Static stretching is holding a position that stretches your muscles into their full range of motion (without feeling pain; discomfort is okay and probably expected) for a long time, usually for at least 30 seconds. When you think of “stretching,” static stretching is probably what first comes to mind: folding over to touch your toes, sitting in a straddle position, or holding your arm across your chest. 

Active Stretching vs. Passive Stretching

Other terms you might hear regarding stretching are active and passive. According to the Cleveland Clinic, active stretching (or static-active stretching) is when you stretch a muscle by contracting its agonist or opposing muscle rather than using a prop or another body part to put resistance on the muscle. You engage in an active stretch when you lie on your back and lift your straight leg as high as it can go or when you stretch your calves by flexing your feet.

With passive stretching, sometimes called relaxed stretching or static-passive stretching, you use a partner, piece of equipment, or your body weight to extend your muscles. 

Picture: using your arms to pull your knee into your chest or when your yoga instructor puts gentle pressure on your back when seated in a butterfly position. During passive stretching, you can relax and deepen the stretch with each breath you take. (But, again, you should never force your body to the point of pain.)

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Ultimate Dynamic vs Static Stretching Guide

The main difference between static vs. dynamic stretching is the amount of movement involved or lack thereof, says Cristina Chan, C.P.T., a corrective exercise specialist and the head of F45's recovery programming. In a nutshell, a static stretch entails holding a specific position that creates tension in the muscle and a "stretching" sensation. In contrast, a dynamic stretch involves moving a limb through its full range of motion, according to the International Journal of Sports Physical Therapy.

Static Stretching: What is it and What are its Benefits? 

In turn, dynamic and static stretches have different effects on the body. "The static stretching version would be you holding it for a long period, which is allowing the muscle in that lengthened position to release fully," says Chan. According to the National Library of Medicine, this style of stretching helps to alleviate any tightness, which may ultimately lead to muscle aches and pain if left untreated.

Dynamic Stretching: What Is It and What Are Its Benefits? 

On the flip side, "a dynamic stretch would involve a period of time where you're releasing and then engaging again," says Chan. "The main focus around it is to create blood flow, get some oxygen moving through the body, and [increase] mobility." 

Mobility, or a joint's ability to move through its entire range of motion without pain or compensation, is essential. According to the American Council on Exercise, a lack of mobility can cause movement compensations (i.e., using the wrong muscles to carry out a move), leading to muscle imbalances and an increased risk of injury.

How to Know When to Perform Static vs. Dynamic Stretching 

The amount of time you perform each stretch also varies. You might hold your position for one to three minutes during a static stretch, says Chan. "Sitting in that position for a longer period allows the body to let go," she explains. " When you're trying to release a muscle, a knot, whatever it is, that time is much more important." 

Dynamic Stretching Pre-Workout

With a dynamic stretch, however, you'd move through a movement for 30 to 45 seconds, which simply helps "wake up" your body, says Chan. Generally speaking, you'll want to work through a dynamic stretching routine before exercise, says Chan. "Doing [dynamic stretching] before a workout is important to prevent injury," she adds. "It [helps] to have your body be mobile so you don't create an injury during your workout from tight muscles being overextended or quickly used without any warm-up."

Downsides of Static Stretching Before Exercise

While static and dynamic stretching before a workout increases your joints' range of motion, research shows that with static stretches, this improvement may be caused by an increased tolerance to stretching, not reduced muscle tension, according to the International Journal of Sports Physical Therapy. Studies suggest that powering through static stretching immediately before exercise may decrease muscle strength and performance in running and jumping. 

Best Time for Static Stretching

Static stretches are better for a pre-workout routine, says Chan. "They aren't going to give you as much of that blood flow and mobility that you need to move," she says. You'll often want to save static stretching for a recovery day, not a cool-down, says Chan. "Directly after your workout, practicing static stretching probably not going to do much for you, truly," she says. "You might feel a little bit of something right away, but in terms of long-term benefits, it won't do much." 

Research backs this up: In a 2021 meta-analysis, authors found that static stretching post-exercise doesn't enhance recovery compared to rest. "You're going to get more out of it when your body is rested and in that homeostatic state," adds Chan. "It can be part of a recovery day one or two days a week, depending on what your body calls for and how you're feeling, but ultimately, it should be a part of your programming."

Is Dynamic Stretching or Static Stretching Better? 

According to Dr. Rex, static stretching has fallen out of favor as a warm-up routine recently. A 2019 research study found that static stretching negatively affects performance, reducing maximal strength, power, and performance after a single bout.

“There’s still absolutely a role for static stretching,” she clarifies. “But the longer you stretch, the more there will be a negative impact on performance. If it’s part of a complete dynamic warm-up, you’d hold the stretch for 15 to 30 seconds, not 60 to 90 seconds.” She adds that static stretching after exercise can also help prevent post-workout stiffness by restoring muscles to their pre-exercise length. Dr. Rex also notes that static stretching may work its magic best when combined with other types of stretches. “Static stretching can still be a very effective way to stretch and increase the range of motion of a joint, and it can be used in a short duration stretch as part of a complete dynamic warm-up.”

Pros and Cons of Dynamic Stretching

Pros

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• Increases blood flow and heart rate
• Improves flexibility and mobility
• Enhances athletic performance
• Reduces risk of injury.

Cons

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• May not be suitable for everyone, depending on your range of motion or physical ability.
• May not fully prepare for high-intensity activities.

Pros and Cons of Static Stretching

Pros

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• Increases flexibility.
• Reduces muscle tension.
• Improves posture.
• May promote relaxation and stress relief.

Cons

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• May decrease muscle power and performance.
• May cause overstretching and injury.
• May not be effective for warming up.
• Not suitable for acute injuries.

10 Expert-Approved Dynamic and Static Stretches to Try 

Dynamic stretching examples

Ready to try some dynamic stretches? Here are some examples and how to do them.

1. Leg pendulum

The leg pendulum is what it sounds like. It involves swinging each leg back and forth 10 to 12 times, or you can swing your leg side-to-side.

Here’s how to do the leg pendulum dynamic stretch:
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• Stand next to a stable object like a chair or wall for support. 
• Shift your weight onto one leg and slightly bend that knee. 
• Swing the opposite leg forward and backward like a pendulum, keeping it relaxed. 
• Gradually increase the range of motion as you swing your leg. 
• Repeat on the other side.

2. Walking lunges

A classic for many, the walking lunge stretches your calves, hamstrings, and thigh muscles.

Here’s how to do a walking lunge:
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• Start standing with your feet hip-width apart and your hands on your hips. 
• Take a big step forward with one foot and lower your body until both knees are bent at a 90-degree angle. 
• Keep your front knee aligned with your ankle and your back knee hovering just above the ground. 
• Push off your front foot to step forward into the next lunge. 
• Continue alternating legs as you walk forward. 
• You can also do walking lunges while twisting your torso, giving your lower back more stretch.

3. Cat and Cow Poses 

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• Start on your hands and knees with a neutral spine. 
• Inhale as you arch your back, dropping your belly towards the floor. 
• This is a cow pose. 
• Exhale as you round your back into cat pose, tucking your chin to your chest. 
• Repeat for several breaths.

4. Arm Circles 

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• Stand with your feet shoulder-width apart. 
• Extend your arms out to the sides at shoulder height. 
• Make small circles with your arms, gradually increasing the size of the circles. 
• Reverse direction after a set number of reps.

5. Small hip circles

Here’s how to do small hip circles:
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• Stand with your feet hip-width apart and place your hands on your hips for support.
• Begin by gently rotating your hips in a circular motion, moving from front to back. 
• Keep the movement small and controlled, focusing on loosening up the hip joints. 
• After several repetitions, switch directions and rotate your hips in the opposite direction. 
• You can gradually increase the size of the circles as your hips start to loosen up.

Static Stretching Examples

Here are some examples of static stretches and how to do them:

1. Hamstring stretch 

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• Sit on the floor with one leg extended straight out in front of you and the other bent, with that foot resting near the straight leg’s thigh. 
• Lean forward from your hips and reach towards your toes on the extended leg, hinging at the hips and keeping your back straight. 
• Hold the stretch for 30 to 90 seconds, feeling a gentle pull along the back of your thigh.
• Repeat on the other side.

2. Calf stretch 

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• Stand facing a wall with your hands against it at shoulder height. 
• Step one foot back and press your heel into the ground, keeping your back leg straight.
• Lean forward slightly until you feel a stretch in your calf. 
• Hold the stretch for 30 to 90 seconds, then switch legs.

3. Triceps stretch 

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• Reach one arm overhead and bend your elbow, bringing your hand down towards the middle of your back. 
• Use your other hand to push on your bent arm's elbow gently. 
• Feel a stretch along the back of your upper arm. 
• Hold the stretch for 30 to 90 seconds, then switch arms.

4. Quad stretch 

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If your workout involves a lot of running, jumping, or squatting, a quad stretch may help alleviate any tightness or tension in your muscles.

Here’s how to do a quad stretch:
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• Stand on one leg and bring your other foot towards your buttocks, grabbing your ankle with your hand. 
• (You can use your other hand to balance on a wall or the back of a chair if needed.)
• Keep your knees close together as you gently pull your foot towards your buttocks until you feel a stretch in the front of your thigh.
• Hold the stretch for 30 to 90 seconds, then switch legs.

5. Shoulder stretch 

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• Bring one arm straight across your body at chest height. 
• Use your other hand to press gently on the forearm of your outstretched arm. 
• Feel a stretch in the back of your shoulder. 
• Hold the stretch for 30 to 90 seconds, then switch arms.

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Tips for Performing Dynamic and Static Stretches

Dynamic stretches are movement-based stretches that prepare the body for exercise by actively nudging muscles and joints toward their ranges of motion. Static stretches, on the other hand, are the classic stretches that most people picture when they think of "stretching." 

They involve holding a position to elongate a targeted muscle or muscle group and improve flexibility. Static stretches improve flexibility but don’t do much to prepare the body for exercise. As such, they are more beneficial for recovery and should be performed after a workout when the goal is to relax the body and improve post-exercise recovery.  

Get Moving With Dynamic Stretches 

When incorporating dynamic stretches into your pre-workout routine, try to mimic the movements you’ll be doing in your actual training session, suggests Chan. Suppose you’re about to tackle a lower-body workout that requires a lot of hip and glute movement, for example. 

She suggests focusing on dynamic stretches that improve hip mobility (such as fire hydrants and leg swings) and activate the glutes (e.g., bridges and frog pumps). On recovery days, focus on static stretches that target areas where you feel particularly tight.   

Don’t Forget to Breathe 

Whether you’re performing dynamic vs. static stretching, you’ll want to use your breath to your advantage, says Chan. "Using the breath to expand the ribs from the inside out internally helps with areas of your body that need expansion," she says. "...I like to use deep, long exhales through a release, so if I’m trying to let go of tension, an exhale [helps] to surrender." 

Listen to Your Body 

It’s also important to tune into your body and learn the difference between a stretch that hurts so good and a stretch that’s causing harm. "Generally speaking, a good-feeling stretch is not going to feel sharp or shooting that’s typically a bad sign," says Chan. "If you’re getting a jolty feeling in your tendons or areas of your muscles, don’t go any further, stop where you’re at, and take it super-duper easy and move slowly." 

But if you’re noticing a bit of manageable tension, try using your breath to push 10 to 15 percent deeper into the stretch gently. Take note of how you feel as you do so, and if it feels tolerable, stay within that space, says Chan. She says, "Listen to your body and listen to yourself; that is your most important tool."

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Mobility training can help improve your athletic performance and prepare your body for your next workout. The better your body moves, the less likely you are to be injured and the more effective every movement will be. Whether you are getting back to a sport after an injury or looking to:
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• Improve your performance
• Improving your mobility 
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This will help you feel better, move better, and perform better. 

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