Dynamic vs. Static Stretching… Why there are appropriate times for each

Updated: May 15, 2018

You may have heard the term "dynamic stretching", but don’t know what it means. Or you’re so used to doing your “normal” stretches before you work out that you don’t know any other way. Well today we’re going to discuss why it is important to do both dynamic and static stretching, but at different times and for different reasons.


Dynamic stretching means you’re moving while you stretch. This is important for various reasons and should be done prior to your work out or participating in your sport.

  • Gets your blood flowing and the body prepped for your work out

  • Lubricates your joints and gets them loose and mobile. If you’ve been sitting at a desk job all day, soft tissue is stiff which increases your risk of tears if not warmed up properly!

  • Improves oxygen to your muscles leading to improved efficiency.

  • It gets your nervous system going; quicker and easier to recruit muscles and react

  • Improves overall sport performance, endurance, and power; making you a better athlete!

A few examples of dynamic stretches:

  • Punters kicks, knee to chest, lunge with twist, leg swings


Static stretching is when you hold the stretch near its end range of motion (but comfortable!) for about 30 seconds. This can be most beneficial after exercise.

  • Improves muscle flexibility

  • Allows for good cool down of muscles after exercise

***If done before exercise it can make you less stable and muscles less efficient… leading to injuries.


Examples of static stretches:

  • Hamstring stretch, hip flexor stretch, lion stretch, quad stretch


Whether you are a novice or professional knowing the difference between the two can not only make you a better player, but also prevent injuries!

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