Dynamic stretching — active, moving stretches like leg swings and arm circles — is best before exercise as part of a warm-up and before explosive activities, because it boosts blood flow, muscle temperature, and performance (one study found it raised vertical jump height by about 2%). Static stretching — holding a position for 30 to 60 seconds — is best during a cool-down and to build long-term flexibility, though it can temporarily reduce power if done before explosive activity. The most effective routine combines both: warm up with dynamic stretches, then cool down with static ones. For a personalized, evidence-based stretching and mobility plan, the certified therapists at SportsMed’s physical therapy clinics across New Jersey and Connecticut can build one for you — get started now.
What is the difference between dynamic and static stretching?
When it comes to stretching, it’s easy to get confused. What is the best type of stretching — static or dynamic? When is the best time to stretch? How often do you need to stretch to see results? While you may have heard conflicting recommendations, the good news is that there are safe, effective, evidence-based strategies for stretching that are easy to follow.
The core difference is movement. Dynamic stretches involve moving your body through a full range of motion — rather than holding a position, the goal is to move repetitively and fluidly, like leg swings or arm circles. Static stretching, on the other hand, involves holding a stretch in a fixed position for a while, typically without moving. It’s the stretching you do when you touch your toes and maintain the position for approximately 30 seconds. Both have a place, and knowing when to use each is what makes your routine effective. Our physical therapy team builds this into every recovery and performance plan.
Why is flexibility important in fitness?
It’s common to ignore flexibility when it comes to fitness, but here are four reasons why you should prioritize it in your routine.
Enhanced performance: Moving freely and comfortably through an unrestricted range of motion can make all the difference in achieving your sports or personal fitness goals. By improving your flexibility, you can move more smoothly and efficiently during various physical activities, from lifting weights to performing agility drills.
Reduced risk of injury: One of the most important reasons to prioritize flexibility is that it can help you prevent injury. Tight muscles and restricted joints can impede movement, leading to overcompensations. With regular stretching and mobility exercises, your body can handle sudden movements or impacts better, reducing your chance of injury.
Faster muscle recovery: After an intense workout, your muscles may feel tight and tired. Flexibility training helps support blood circulation and nutrient delivery to your muscles, promoting faster recovery.
Stress relief and relaxation: Flexibility exercises such as yoga and stretching offer a dual benefit by improving physical flexibility and promoting relaxation. As you flow through gentle movements and deep breathing, you activate the body’s relaxation response, leaving you feeling better than when you started.
If tight muscles or restricted joints are already causing problems, our physical therapy and gait and balance training services can address the root cause.
What are the benefits of dynamic stretching?
Dynamic stretching comes with some incredible benefits. First, it improves blood flow: dynamic stretches like leg swings or arm circles improve your blood flow, because moving your muscles helps pump blood around your body more efficiently. As a result, your muscles get more oxygen and nutrients, which allows them to work better during exercise.
Second, it unlocks your joints. Dynamic stretches gently increase your joints’ range of motion, letting you move more freely and gracefully — whether you’re dominating the dance floor or crushing your personal bests. Third, it provides muscle activation: dynamic stretches prime your muscles for action, improving communication between your nervous system and muscles. This translates to smoother, more powerful movements, bringing out your full potential during your workout. These are the same principles our Return to Sport program uses to prepare athletes for competition.
What are the benefits of static stretching?
Static stretching can be beneficial in several ways. It improves muscle flexibility, meaning you can move more freely and with less resistance, which improves your overall range of motion. It also delivers stress relief and relaxation — holding a stretch for a few seconds can help relax your muscles and calm your mind, which is especially helpful after a long day or a challenging workout, helping you unwind and destress.
Finally, static stretching helps prevent injury. Regularly stretching your muscles and improving flexibility can reduce the risk of injuries such as strains and sprains. This is important if you are an athlete engaged in physical activity, as injuries can sideline progress and lead to downtime. If you are already dealing with a strain or nagging injury, our physical therapy and acupuncture services can help you recover and get back to training.
When should you choose dynamic stretching?
You should choose dynamic stretching in two main situations. First, as part of a warm-up routine: dynamic stretches gradually increase your heart rate, blood flow, and muscle temperature, which prepares your body for physical activity, improves performance, and reduces your risk of injury. A 2021 study found that dynamic stretching as part of a warm-up improved performance in a vertical jump test compared to static stretching — dynamic stretching increased jump height by an average of 2%, while static stretching decreased jump height by 2%. In other words, using dynamic stretching when warming up can result in an average increase in jump height of 2%, positively affecting your performance, whereas static stretching led to a decrease.
Second, choose dynamic stretching before explosive activities such as sprinting, jumping, and throwing. Dynamic stretches activate the muscles and prepare them for the demands of explosive activity, helping to improve your power, speed, and agility. High knees, butt kicks, and lunges are all good examples of dynamic stretches that can help prepare your legs for sprinting or jumping.
When should you choose static stretching?
Static stretching, where you hold a position for 30 to 60 seconds, can be beneficial in two ways. First, as part of your cool-down routine: static stretches can help improve flexibility and reduce muscle soreness. While its effectiveness in reducing soreness varies, many people find it helps — a combination of static and dynamic stretching after resistance training can help reduce muscle soreness by up to 10% compared to no stretching. Additionally, static stretches help your body gradually return to a resting state after the physical stress of exercise.
Second, use static stretching to improve flexibility and range of motion. Regularly incorporating static stretches into your routine can help lengthen your muscles and increase your range of motion, which is great for activities like yoga, dancing, and even everyday tasks. But don’t stretch if you’re in pain. Avoid ballistic stretching, which can increase your risk of injury, and consult a healthcare professional if you have any concerns about stretching — our physical therapy clinicians across New Jersey and Connecticut are happy to help through Direct Access.
How do you combine dynamic and static stretching?
Combine dynamic and static stretches using the directions below for a well-rounded routine. Warm up with dynamic stretches: get your blood flowing and muscles primed with 10 to 15 repetitions of dynamic stretches like leg swings, arm circles, and high knees. Then cool off with static stretches: after your workout or activity, hold static stretches for 30 to 60 seconds each, targeting major muscle groups — focus on your hamstrings, quads, calves, chest, back, and shoulders.
What is an example of a dynamic stretching routine?
Here is a sample dynamic stretching routine you can use to warm up:
- 20 bodyweight squats: Keep a steady pace and imagine you are sitting back into a chair, bending your hips and knees. Look forward to help keep your core engaged and torso upright; you can reach your arms in front of you for a counterbalance if needed.
- 10 alternating reverse lunges with arm reach: Step back with one foot, bending both knees and aiming your back knee toward the ground. Simultaneously, reach the same-side arm as your back leg up and over your head toward the opposite side.
- 10 forward leg swings (each leg): Balancing on one leg, kick your non-standing leg in front of you, aiming to get your knee fairly straight. If this is too difficult, bend that front knee. Try to go as high as you can on the way up, but don’t worry if you can’t go too high — you want to feel the stretch in the back of the leg. Use a chair or a wall for balance.
- 10 side leg swings (each leg): Try to stand upright during this one. Lift one leg out to the side, then back in front of you and across your body. It will be tricky if you’ve never done them, so use a chair or a wall for balance.
- 10 push-ups to downward-facing dog: Begin in a plank position with your arms straight and hands under your shoulders. Perform a push-up, angling your elbows 45 degrees away from your body (not all the way out to the sides). If needed, perform the push-ups on your knees. From the plank position, keep your arms straight while lifting your hips up and pressing your heels toward the floor. Bend your knees if you need to here. Like everything else, this is all about your fitness level — scale the count up or down to accommodate your comfort.
Proper form on these movements matters, and if balance or joint pain makes them difficult, our gait and balance training and physical therapy teams can adapt every exercise to your level.
How can a physical therapist help with your stretching routine?
Getting the best approach for your fitness needs and goals requires expert guidance. SportsMed PT’s team of certified professionals provides personalized assessments, stretching routines, and ongoing support to help you move and perform your best. Don’t leave your health to chance.
We serve patients throughout New Jersey and Connecticut — browse our full list of services, find the clinic nearest you on our locations page, or read more training and recovery tips on our blog. When you are ready, schedule a consultation with SportsMed PT today.
Frequently Asked Questions
1. Is dynamic or static stretching better before a workout?
Dynamic stretching is better before a workout. It gradually raises your heart rate, blood flow, and muscle temperature to prepare your body, and one 2021 study found it increased vertical jump height by about 2%, while static stretching decreased it by 2%. Save static stretching for after your workout.
2. When should you do static stretching?
Do static stretching as part of your cool-down and to build long-term flexibility. Holding stretches for 30 to 60 seconds helps your body return to a resting state, may reduce soreness, and lengthens muscles over time. Avoid it right before explosive activities like sprinting or jumping.
3. Can stretching prevent injury?
Yes. Both dynamic and static stretching support injury prevention by improving flexibility, range of motion, and how well your body handles sudden movements. Just avoid ballistic stretching, never stretch through pain, and consult a professional if you have concerns — our physical therapy team can help.
4. How do you combine dynamic and static stretching?
Warm up with 10 to 15 reps of dynamic stretches like leg swings, arm circles, and high knees before exercise, then cool down with static stretches held for 30 to 60 seconds each, targeting your hamstrings, quads, calves, chest, back, and shoulders. This gives you the benefits of both.
5. What are examples of dynamic stretches?
Good examples include bodyweight squats, alternating reverse lunges with an arm reach, forward and side leg swings, high knees, butt kicks, and push-ups to downward-facing dog. These prime your muscles and joints for activity and are ideal before sprinting or jumping.
6. Should I see a physical therapist about my stretching routine?
If you have pain, a past injury, balance issues, or specific performance goals, a physical therapist can build a safe, personalized plan. SportsMed PT’s certified team across New Jersey and Connecticut offers assessments and routines, and you can make an appointment without a referral through Direct Access.
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