Static Stretching VS Dynamic Stretching – What will you choose?
Introduction:
Static VS Dynamic stretching, protocols which are different in comparison and has most people thinking. In this short article, we will be differentiating the advantages and disadvantages of both Static and Dynamic stretching, and how they have an affect on both muscle and tendon flexibility. Stretching is a protocol which we can say stands as different levels of priority to most individuals.
The theory behind stretching:
Static and Dynamic stretching in fact have very similar benefits once performed. Stretching involves a variety of techniques through a particular plane of movement, where the aim is to stretch or lengthen a targeted muscle, muscle group or tendon. When we achieve a successful stretch, we can expect an increase of elasticity of the muscle/tendon, improved blood circulation and healthy tone of the muscle/tendon. Increased flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. (Mayo Clinic et al).
Although there is evidence based information provided by health professionals which state that stretching is indeed beneficial towards a healthier lifestyle, there are also evidenced based studies which prove that stretching can also have its disadvantages.
Pegg. A (2013) explained in a study that static stretching before exercise actually decreases the explosive capacity of your muscles. His study also shown that there was in fact no increased injury prevention. When preparing for a series of repetitive or nonrepetitive dynamic movements such as squatting, jumping, running, etc. it is much more beneficial to do a dynamic stretching programme to warm up your muscles and prepare them for those movements patterns. When holding your muscles in a stretch through a certain plane of movement, there is an element of relaxation and elongation of the muscles.
This therefore does nothing to prepare your neurons to fire, or your muscles to contract efficiently. (Pegg. A 2013). Fields et al. (2007) stated that most people are unaware that isolated static stretching immediately before exercise may impair a person’s strength and power and has no effect on injury prevention at all.
Static Stretching:
McDaniel, L. and Dykstra, B. (2008) defined Static Stretching as applying tensile force to lengthen muscle and connective tissue. Some Individuals in this day and age are commonly taught to stretch before each workout or competition with the purpose of increasing range of motion and potentially reducing the incidence of injuries.
Static stretching is used to stretch muscles while the body is at rest. It is made up of various techniques that help to lengthen a muscle to an elongated position and hold that position for 30 seconds. 30 seconds is the minimum duration to get the benefits of stretching, whereas two minutes is the maximum However, no significant difference has been found in resulting range of movement between performing a static stretch for 30 seconds, and 60 seconds. (Bandy, William D. September 1994)
Dynamic Stretching:
Where similar movement patterns are met with Dynamic Stretching with the comparison to Static Stretching, Dynamic Stretching involves either a slow or medium paced movement through the direct of which the muscle is stretched.
You can say that there is the element of momentum with Dynamic stretching, as you are able bring the muscle/tendon on and off stretch, or towards and away from its end of range in a repetitive fashion. Stein A, shows us the advantages of Dynamic Stretching and its comparison to Static stretching before exercise:
Dynamic stretching involves continuous movement, it maintains warmth in your body and muscles. I have found that many athletes drop their core temperature by 2-3° after sitting and stretching for 10-15 minutes;
It prepares the muscles and joints in a more sport specific manner than static stretching;
It enhances coordination and motor ability as well as revving up the nervous system – benefits which are particularly important for younger athletes who are still ‘learning their bodies’;
It prepares the mind for the workout ahead. Proper mental preparation for any sport is vital and, in my considerable experience with teams and groups, I have found that while many sit-and-stretch routines are an excuse for daydreaming, the dynamic warm-up forces athletes to focus and concentrate on the task at hand.
(Alan Stein CCS, CSCS, of Elite Athlete Training Systems Inc)
Conclusion:
It is clear to see that both Static and Dynamic Stretching has its advantages and disadvantages, although it is fair to say that they can both be prioritised when it comes to exercising. It is important to look after your body if you exercise on a regular basis. Therefore treat your body with respect in order to get the most out of what muscles and tendons can offer you.
While we know that both Static and Dynamic stretching are great for reducing muscle soreness and increasing muscle flexibility and blood circulation, it is with no doubt that you should perform a routine of Dynamic stretching as part of your warm up regime. It is safe, yet effective, even with some research which suggests that muscle power and strength is decreased. It is important to prevent your muscles from reaching short/tight stake, which could lead to possible muscular imbalances and biomechanical changes in the body.
It is reasonable to say the performing a Static based stretch is effective and safe to perform as a cool down or post exercise, as your muscles would already have a sufficient supply of oxygen and blood. Therefore, you are in no danger of causing damage or loss of power to your muscles. You are in fact in a situation where you will prevent the likeliness of muscle soreness days after exercise, as well as the chance of future injury.
This article was written by our sports therapist Aaron Trim.
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References:
O’Sullivan K, Murray E, Sainsbury D 2009 – The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects
Pegg. A 2013 – Be Aware Of The Positives And Negatives Of Static Stretching
McDANIEL, L. and Dykstra, B. (2008) How does static stretching affect an athlete’s performance?
Fields, M.D. et al. (2007) Should Athletes Stretch before Exercise? Sports Science Exchange
Bandy, William D (September 1994). “The effect of time on static stretch on the flexibility of the hamstring muscles.”
Alan Stein CCS, CSCS, of Elite Athlete Training Systems Inc – Warming up: the dynamic alternative to static stretching
