Whether you’re exercising on your own or taking a group exercise class, most of us now know that every healthy workout should start and end with an active stretch. But there are as many different stretches as there are muscles in our bodies, and there’s more! Figuring out which dynamic warm-up and cool-down stretches to use and when to do them is critical to optimizing warm-up and cool-down exercises.
Maybe you’re wondering how to relax your buttocks before you start exercising. Or you may be trying to figure out how to reduce post-workout cramps during cool-downs. To do this, we need to understand the difference between static and dynamic stretching. Let’s dive in.
Define Dynamic and Static Extrusions
Whether you’re just starting out on your fitness journey or a fitness professional, incorporating stretching into your workout routine can help you improve your athletic performance, reduce your risk of injury, and improve flexibility. But what’s the difference between dynamic stretching and static stretching? Let’s explore:
- Dynamic stretching – Dynamic stretching is an action that mimics what you are going to do during a workout. For example, if you’ve done some light jogging before starting your daily run, you’re actually doing a dynamic stretch. Utilizing these controlled movements can warm up your muscles and prepare you for peak performance.
- Static stretching – On the other hand, static stretching refers to moving the muscles as far as possible without injuring yourself and then holding that pose for a certain amount of time (usually 45 seconds to a minute). Bending over and touching your toes may be the first stretch they teach in elementary school physical education class, and it’s static.
Ideally, your workout should look like this:
- 5-10 minutes of dynamic stretching
- Major Sports/Activities
- 5-10 minutes of relaxation, including static stretching
Now, let’s learn more about how best to incorporate these actions into your daily routine.
Warm up with Dynamic Stretching
If you want to perform at your best during your workout, then it’s best to start with dynamic stretching rather than static stretching. Numerous studies have shown that dynamic stretching can improve athletic performance. 1
You can think of dynamic stretching as a rehearsal for the actual workout.
Dynamic stretching prepares your body for action by:
- Increased blood flow – Better blood circulation will raise the temperature of your muscles, which will really warm you up. This increases muscle flexibility and more oxygen.
- Strengthens nerves – Your nervous system sends signals to your muscles to make them work, so you’ll need to warm them up as well. Dynamic stretching helps prepare your brain for the actions to be done during a workout, resulting in faster reaction times.
- Reduces stiffness – Passive resistance of muscles and joints can lead to injuries during workouts. Dynamic stretching reduces stiffness and leads to a greater range of motion.
Keep in mind that you don’t want to exhaust yourself during a dynamic stretching process. For best results, stick to 10-12 repetitions of each movement and don’t do anything that will cause pain.
Design Your Dynamic Stretching Program
With dynamic stretching, it’s important to focus on the muscles to be used during the workout. Think about how swimmers swing their arms before jumping into the pool to compete – they dynamically extend their arms.
That being said, every aspect of the dynamic stretching program should be tailored to the specific movement you’re about to do. We’ve picked out some of our favorite dynamic stretches to give you some ideas on how to get physically ready for your workout:
- Leg Swing – Move your legs back and forth like a pendulum, either back and forth, or side-to-side. This movement engages your hip flexors and legs to prepare you for running.
- Walking lunge– Put your hands on your hips, take a step forward, and lunge. To maintain proper posture, keep your front knee in line with your hips and ankles, and don’t let your back knee touch the ground. Lunge walking is a versatile dynamic stretching exercise that is suitable for any aerobic exercise or exercise.
- Walking lunges with torso twist – Turning your body while lunges engages your core and warms your spine. It’s especially important to relax your muscles if you’re lifting weights or doing sports that require throwing.
- Squat – Stand with your feet shoulder-width apart and slowly lower your body to a squatting position. Squats are great for warming up the entire body and are the perfect warm-up for almost any workout.
- Cat-Cow Pose – One of our favorite yoga poses is also a dynamic stretch that warms the shoulders and back. Get on all fours with a flat back, then arch your head like a cat, then lift your head like a cow and lower your core. Meowing and mooing are completely optional, but they may help you relax.
Should You Also Do a Static Stretch Warm-Up?
Maybe you’re wondering if you should incorporate static stretching into your warm-up along with dynamic stretching. The more active you are, the better you perform, right? Well, that’s not necessarily true.
Static stretching actually relaxes your muscles, which can cause you to perform less during workouts. 2Just like you wouldn’t play some smooth jazz to energize you during a race, you can’t expect your muscles to perform at their best after a static stretch.
However, some experts do recommend incorporating some short static stretches into a dynamic stretch warm-up. 3 When held for only about 15 seconds (instead of the 60-90 seconds we recommend below), static stretching in the warm-up can help increase your range of motion and flexibility, which can reduce the risk of injury.
Cool down by Static Stretching
Unlike dynamic stretching, which prepares muscles for action, static stretching should be done as part of restorative calm. As mentioned above, static stretching involves extending the joint as far as possible without pain and then holding that position for 45 to 90 seconds. These movements help to “reset” your muscles to their pre-workout shape.
The benefits of static stretching include:
- Reduced soreness – No one wants to feel worse after a workout than before. Static stretching delivers blood and oxygen to your muscles, resulting in faster recovery time and less muscle fatigue and pain.
- Reduce tension – Sometimes, strenuous workouts can make your body feel tense. Taking some time for a static stretch can give you a chance to let go and allow your body to relax.
- Better Balance – Because a lot of static stretches require maintaining a certain position, you’re also working on your balance and balance. This can further improve your posture and have a ripple effect.
- Next time to improve performance – Static stretching can help enhance flexibility and range of motion in the long run, which can make you feel healthier and more equipped to cope with your next workout.
Calibrate Your Cooldown
Just as your static stretch warm-up focuses on awakening the muscles you use in your workout, your relaxation should also aim to relax those muscles. A period of static stretching is also a good time to focus on breathing, lower your heart rate, and focus.
Some of our favorite static stretches include:
- Sleeper stretch – also known as shoulder stretch or posterior capsule stretch. Place one arm on your chest and gently pull it towards your body with your other arm. It is an excellent stretch after sports such as weightlifting or basketball.
- Hamstring Stretch – Stretch one leg forward with the foot on the heel (a low stool or step can be used to help). Then, bend forward starting from your hips until you feel a stretch in your thighs. If you do this stretch after your run, your legs will thank you.
- Quadriceps Stretch – When standing, hold your ankle with one hand and pull your heel towards your hips. Remember to keep your back straight and your core tight. This is another great stretch after any lower body workout.
- Core Stretch – Lie face down and push your shoulders and chest off the floor. Often referred to as the cobra pose in yoga, this stretch is a great way to stretch your abdomen.
Static Stretching: Not Just for Post-Workouts
Sometimes, your body just needs a good stretch. Even if you haven’t just finished your workout, doing a series of static stretches at certain times of the day can improve your overall health and well-being, such as:
- After the meeting, if you sit behind your desk all day
- After a long drive
- Before going to bed
Stretching your muscles during the day, especially when you’re too busy to spare time for a full-blown workout, is essential for one’s long-term health and mobility.
Final Thoughts on Stretching
There’s a reason why most exercise training programs include stretching. Some of the benefits of stretching include injury prevention, improved muscle performance, improved ability to perform any physical activity, and reduced muscle tension. So don’t underestimate the power of stretching.
