From gym workouts to regular walks, stretches are an integral part of any fitness routine. They promote flexibility, avert injuries, and enhance overall muscle function and range of motion. However, stretches and stretching routines come in numerous variations, and picking the right one at the right time, suited to each person’s routine will ensure best results, say experts. By understanding the specific benefits and ideal scenarios for dynamic and static stretching, you can make informed decisions based on your fitness goals and activities.
Dynamic and static stretches
Based on the distinct characteristics of movement, stretches are broadly classified into two —dynamic and static.
“Dynamic stretches are continuous and controlled movements through a full range of motion,” says Gautham Sangappa, fitness consultant, director of Proton Fitness Academy, Bengaluru. “When performing dynamic stretches, you attempt to go through the entire range of motion rather than reaching an end range and holding it for a short duration. Examples include shoulder circles, knee flexion, and extension, etc.”
Static stretches involve reaching the end range of a stretch and holding the position without any movement for 10-15 seconds. Common static stretches include toe touches, hamstring stretches, and shoulder stretches.
Dynamic vs static stretches: Impact on body
Dynamic stretches are generally employed as preparatory stretches because they help increase blood flow and heart rate and prepare the muscles and joints for more intense physical activity. Static stretches are beneficial at the end of the workout because they relax the muscles.
“It is not ideal to perform static stretches at the beginning or in between the workout because it relaxes the muscle; it is not something that you want during the workout,” says Sangappa.
Not only can dynamic stretches help your body prepare for exercise, but they can also be incorporated in between the workouts by tailoring them to target specific muscles depending on the activity.
“For instance, when I go running, I begin by walking, gradually increase my pace to jogging, and once my heart rate reaches a certain level, I perform dynamic stretches for running, such as calf raises, heel raises, knee bends, hip rotations, back mobilization, etc.,” explains Sangappa.
Incorporating stretches in warmup and cool down
While the main goal of a warmup is to raise your heart rate and activate the muscles that are specific to the exercise you are going to perform, dynamic stretches can be employed in a warmup routine in two diverse ways.
“Dynamic stretches such as high knees, jumping jacks, and leg swings can effectively increase heart rate during a warm-up routine,” says Sangappa, this is followed by specific dynamic stretches for the muscle that you are going to use in the activity.
Static stretches are always reserved towards the end of the activity. Depending on what activity you were doing, you can perform static stretches for the muscle you engaged in the end.
Takeaways
- Stretching is an essential element of any fitness regimen as it increases the range of motion, prevents injuries, and promotes flexibility.
- Static stretches help to relax the muscles after a workout, and dynamic stretches are usually employed as warm-ups.
- Dynamic stretches that are customized to target muscles based on the activity can also be incorporated in between workouts.
