Maximising Flexibility and RECOVERY: A Guide to Dynamic and Static Stretching

Flexibility is a crucial component of overall fitness and athletic performance. Incorporating stretching into your training routine can enhance flexibility, reduce the risk of injury, and improve muscle function. However, not all stretches are created equal. Understanding the difference between dynamic and static stretching and how to incorporate them into your training plan is key to optimising your flexibility, performance and recovery.

Dynamic Stretching

Dynamic stretching involves moving through a range of motion to stretch and warm up the muscles. Unlike static stretching, dynamic stretching involves continuous movement and is typically performed before a workout or athletic activity to prepare the body for movement. Dynamic stretches help increase blood flow to the muscles, improve joint mobility and enhance athletic performance.

Examples of dynamic stretches include leg swings, arm circles, walking lunges with a twist and high knees. These movements target multiple muscle groups and mimic the movements you'll perform during your workout. Dynamic stretching should be performed in a controlled manner, gradually increasing the range of motion with each repetition.

Incorporating dynamic stretching into your training plan

Warm-up
Begin your workout with 5-10 minutes of light cardio to raise your heart rate and warm up your muscles.

Dynamic Stretches
Perform a series of dynamic stretches targeting the major muscle groups you'll be using during your workout. Focus on smooth, controlled movements and gradually increase the intensity as your muscles loosen up.

Specificity
Choose dynamic stretches that mimic the movements of your upcoming workout. For example, if you're preparing for a run, include dynamic leg swings and hip circles to loosen up the lower body.

Static Stretching

Static stretching involves holding a stretch position for a period of time, typically 15-30 seconds. Unlike dynamic stretching, static stretching is performed when the body is at rest and is often used to improve flexibility and range of motion. Static stretches target specific muscles or muscle groups and are commonly performed after a workout to help relax and lengthen tight muscles.

Examples of static stretches include hamstring stretches, quadriceps stretches, calf stretches and shoulder stretches. Hold each stretch at a point of mild discomfort, but not pain, and focus on relaxing the muscles and breathing deeply to enhance the stretch.

Incorporating static stretching into your training plan

Cool-down
After completing your workout, spend 5-10 minutes engaging in low-intensity exercise such as walking or cycling to gradually lower your heart rate.

Static Stretches
Focus on stretching the major muscle groups used during your workout. Hold each stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.

Balance
Ensure you stretch both sides of the body evenly to maintain balance and symmetry. Pay attention to areas of tightness or discomfort and adjust your stretching routine accordingly.

Combining Dynamic and Static Stretching

To maximise the benefits of stretching, consider incorporating both dynamic and static stretching into your training plan. Begin with dynamic stretching to warm up the muscles and prepare the body for movement. Follow this with your workout or athletic activity. Afterward, engage in static stretching to improve flexibility and help prevent muscle tightness and soreness.

Remember to listen to your body and adjust your stretching routine based on your individual needs and goals. Flexibility is an ongoing process, so consistency and patience are key. By incorporating dynamic and static stretching into your training plan, you can enhance your flexibility, reduce the risk of injury, and optimise your overall performance.