The Pros and Cons of Dynamic Stretching

Last year we talked about the pros and cons of static stretching. In this blog post, we want to talk about another kind of stretching: dynamic stretching. While static stretches focus on holding specific positions, dynamic stretching works through the movement without stopping at any particular place. A dynamic stretch tends to move through your full range of motion, or in other words, as far as your joint can stretch. Exercises such as high knees, walking lunges, arm circles, and jumping jacks are all examples of dynamic stretching. The image below provides further examples of dynamic stretches.

In the grand scheme of things, dynamic stretching is a more recent phenomenon that has only been around since the 1990s. Dynamic stretching is all about warming up and activating the muscles to get them ready for whatever physical activity you have planned. It intentionally pushes the muscles to the full range of motion during warm up, and this means you are less likely to sustain an injury during your activity. This is very different than static stretching, which uses a long hold and elongates the muscles, which decreases muscle performance and makes it harder for the muscles to contract. Static stretching is a great way to cool down at the end of an activity, but it is not the best for warming up your body and preparing it for exercise.

The best way to format your physical activity is as follows:

1. Dynamic Stretching

2. Workout/Activity/Sport

3. Static Stretching

One thing to note about dynamic stretching is that it uses more energy than static stretching. If you work through a very long stretching routine before your main exercise, you might find yourself feeling fatigued and unable to complete your workout. It’s important to find the right amount of time for your body to warm up without unnecessarily taxing your body and preventing you from completing your primary exercise routine. Plan to spend about 5 minutes stretching dynamically before your workout.

Another thing to keep in mind is to avoid what is known as ballistic stretching. Even though dynamic stretching includes big movements going to your full range of motion, you don't want to put a "bounce" into the stretch. Although it might seem harmless, bouncing too hard while stretching can put too much force on the joint and/or lead to a pulled muscle.

Regardless of which particular sport or activity you might be pursuing, dynamic stretching is the best way to warm up your body for action. But as always, talk to your doctor and/or physical therapist about which stretches are right for you!