Dynamic vs Static Stretching

There have been lots of studies on what stretches to do and when to do them. Today we will try and simplify it. The two main types of stretches we will cover are Dynamic and Static stretching.

Dynamic stretching helps your body pre-workout, while static stretching helps your body post-workout. Both can be performed in our stretching area or one of our 6-Star studios.


Dynamic Stretching

Dynamic stretching is a great way to warm up and loosen up before a workout. These are stretches that aim to increase your blood flow and in-result increase your mobility and prepare your body for the rigorous demands of your workout.

Dynamic stretches must be done at a slow to moderate pace, allowing the muscles and joints to warm-up and become oxygenated. It is recommended to stretch for 10 to 15 minutes, targeting the muscles that you will be using during the workout.

 Below is a list of some great Dynamic stretch examples:

High knees

·        While jogging on the spot, with your feet hip-width apart. Hold your hands palms facing downward at waist height. Raise your knees alternatively, making sure to contact your palms.

Butt Kicks

·        While jogging on the spot, with your feet hip-width apart. Place your hands on your butt, palms facing away from yourself. Proceed to bring your heels up towards your butt until it contacts your palm.

Jumping Jacks

·        Stand with your feet together and hands by your side. In one motion, open your legs and arms out to your sides. Bringing your arms above your head and your feet wider than your shoulders. Then in one motion bring your hands back to your sides and your feet together.

Bodyweight Lunges

·        Stand with your feet hip-width apart and your hands by your side. Take a step forward, longer than a walking stride. So that one leg is ahead of your torso and the other is behind. Your foot should land flat and remain flat while it’s on the ground. Bend your knees until they meet a 90-degree angle, as you lower your knee behind you to the ground. Then push off from your front leg to return to a standing position. Alternate legs while repeating this exercise.


Static Stretching

Static Stretching is used to help reduce stiffness and tight muscles. This, in return, helps to relieve muscle pain and have a jump start on recovery. Allowing you to continue your day-to-day tasks with less pain and to get back into the gym sooner.

Performing static stretches at the end of your workout is incredibly beneficial as your muscles are warm and loosed up. This allows you to increase your range of motion and flexibility in the targeted area.

Static stretching has multiple other benefits, such as increasing blood flow to the targeted area and decreasing anxiety.

 Below is a list of some great static stretch examples:

Standing toe touch

·        Stand with your feet together and with your hands in front of your legs. Stretch down and touch your toes with your fingers, while bending at the waist and keeping your legs straight.

Knee to chest

·        Stand with your feet hip-width apart. Bring your one knee up in front of you until you touch your chest. Placing your hands behind your kneecap to assist in the stretch. Return to the standing position and then alternative legs.

Cobra stretch

·        Lie face down on a mat, with your legs straight behind you. Place your hands in a push-up position, next to your shoulders. Push your chest up and away from the mat, while keeping your waist against the mat. Hold this position for a few seconds before lowering your chest back onto the mat.

Cross-chest shoulder stretch

·        Stand with your feet hip-width apart. Reach your one arm across your chest, while keeping it straight. Place your other hand on your elbow to help pull your arm closer to your body. Hold this stretch for a few seconds before switching arms.

 At the end of the day, all types of stretching in proportion are necessary to look after your body. Just remember, Dynamic for pre-workout and Static for post-Workout.

If you are unsure, you can ask one of our floor custodians or instructors during your next session.