Stretching Before Exercising: Static Vs. Dynamic Stretching

To stretch or not to stretch; that is the question. Many of us have heard conflicting advice about stretching before exercising, after your workout, or not at all. Here is what the experts are saying about stretching and the types of stretches you should engage in before your workout. 

Static Stretching

Stretching before exercisingMany of us know static stretching as those types of activities that include holding a pose for 30 seconds or reaching for 30 seconds. These types of stretches, studies have shown,  often lead to decreased performance of the muscle group when performed on their own. However, when performed after a dynamic stretch routine, they can be beneficial. 

Dynamic Stretching

This type of stretching is a much more active stretch where the object of the movement is to increase blood flow to the muscle group. Harvard research has shown that active stretching like a slow warmup before heading into your running, striding, or simple jumping jacks provides greater benefits than taking a cold muscle and stretching and creating micro tears as performed in a static stretch. It also gives your heart a chance to warm up too. 

Here are some examples of dynamic stretching followed by a static stretch, by activity:

  • Running – If you are looking to warm up for a run, try starting off at a slower pace or maybe even a brisk walk. Once you feel comfortable, add your dynamic stretch in the form of lunges. 
  • Weight lifting – Try starting off with jumping jacks or arm circles. This allows your joints to loosen up. Follow up with planks. 
  • Other cardio activity like elliptical machines or biking – Try jumping rope or high knees to get the muscles loosened up and then add some static side stretches to keep the hips open.

Before you exercise, engage in dynamic stretching that allows your muscles access to oxygen-rich blood. Once you have done that, it is safe to start your static stretches. Stretching before exercising is an important step, so don’t forget! If you need orthopaedic or sports medicine assistance, Hampton Roads Orthopaedics Spine & Sports Medicine is here to help. Contact us today to schedule an appointment!