Stretching is fundamental to improving your wellbeing, muscle tone, and in particular, the flexibility of your body. Unfortunately, most of the time, stretching is ignored and for the most part, it is not an essential part of exercises and workout schedules. In this Blog Article Dynamic Vs Static Stretching | Which is Better? We will understand why dynamic stretching is better if done before the exercise, and static stretching after the workout.
There are various types of stretching methods. Like, static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF). In this blog article, we’re going to zero in on static stretching versus dynamic stretching.
What is static stretching?
Static stretching is presumably the most well-known sort of stretching. With static stretching, you stretch a muscle or a muscle group by holding the stretch for a while. The stretch is generally held for 15-60 seconds. This is then repeated for 2–4 times.
What is dynamic stretching?
Dynamic stretching or the other hand is more functionally practical. Muscles and joints of the body are moved with full ROM, which are more sports specific. Dynamic Stretches includes moving of the entire body without holding the stretch at its endpoint. This is generally repeated around 10-12 times.
Why Dynamic Stretching is beneficial before the workout?
Many studies nowadays suggest the importance of Dynamic Stretches, Gone are the times of static stretching before a workout. Regardless of whether you are out for a run, on the court for an impromptu game of ball, or cycling or lifting weights, you will require your body to be prepared for whatever physical task you are planning to perform.
At the beginning of your session, if you start with static stretching, small tears are made in the muscle fibers which can lead to injury. A little tear from static stretching for a runner in the hamstring can actually lead to a pulled hamstring during a race.
For that matter, this is true for any game or training session. Therefore, static stretching should be avoided before any physical training or game.
Prior to workout, one should incorporate dynamic warm-up focusing on such part of the body that is going to be used during exercise or movement you are planning to perform. Even better, one should perform full-body dynamic stretching for much better results.
A Dynamic warm-up results in blood flow to those parts of the body which are to be trained or used and it also leads to better muscle fiber recruitment. Bottom-line is your muscles and the entire body is ready after a dynamic warm-up to take any level of pressure, which will help you improve your performance without risking any injury.
We will understand this with an example of a powerlifter or a weight lifter. Powerlifting or weight lifting is an extremely vicious game and it is profoundly essential to have your body prepared, as the risk of injuring yourself in this kind of strength game is very high.
Suppose, In a powerlifting competition there are two competitors A & B. Both are of the same weight, strength, experience, and are equipped with the same kind of clothing and accessories. Both lifters have the same Bench max.
Now, Powerlifter A has not really prepared himself for the lift. He lies on the bench, however, he has not performed dynamic warm-up, hence blood is not flowing as it should be through his muscles. He is cold and when he benches, he is not able to recruit all his muscles and his lift fails, whereas.
Powerlifter B, warm-ups on a stationary bike. Likewise, he performs some dynamic stretches, swings his arms, does some sit-ups and push-ups, and also performs some benches presses on lighter weight. His body is warm, blood is rushing through his body, his focus and adrenaline are high and he lifts more than his max easily.
Why Static Stretching is beneficial after the workout?
As we mentioned earlier disadvantage of static stretching and the risk of static stretching before a game or a workout, it is surely recommended after the workout or a game, some of the benefits of static stretching include improvement in flexibility and range of motion, it also helps faster muscle recovery which prepares you for the next session. It is also a perfect way to get rid of tension and stress in your muscles.
Dynamic Vs Static Stretching | Which is Better?
In the End, Ensure that you are including a powerful Dynamic warm-up in your everyday practice, now you know the importance of why it is necessary to perform dynamic warm-ups and Stretching and not the static stretching before the workout and static stretching after the workout.
Whether you are exercising in GYM, Outside on the Ground, or at Your Home, it is important to perform stretches before and after your workout, preferably under the guidance of your trainer if you are a beginner or a new gym-goer.