You may have heard of doing static stretching before and after exercise. It benefits our flexibility and avoids injuries.  Stretching helps to warm up the soft tissues, prepare the muscle to perform in sports.

Other than static, there is dynamic stretching also. It can be perform in movement and stretch out the muscle at the same time, instead of standing, sit or lie still and hold a single position for a period of time, up to about 45 seconds.

When to use static or dynamic stretches?

Dynamic stretching is good to use in warm up before the sports for 5-10 minutes, from low to moderate intensity. It can include swimming, jogging or cycling followed by dynamic stretching.

According to recent studies, doing dynamic stretching is important in pre workout, as it helps to mobilize the body part from tight muscle being overextended or strain. While the research also says that static stretching before workout may only improve the tolerance to stretching instead of muscle tension.

However, doing static stretches before an athletes event may affect the performance and muscle strength. Static stretches just aren’t ideal for a pre-workout routine from a research. “They aren’t going to give you as much of that blood flow and mobility that you need to move,” she says.

In fact, static stretches should be done during recovery day instead of post workout as it is not beneficial compared to rest. In a 2021 meta-analysis, study authors found that static stretching post-exercise doesn’t enhance recovery when compared to rest. 

Static stretches

  1. Child pose
  2. Pigeon stretch 
  3. Seated hamstring stretch 

Dynamic stretches

  1. Runner’s Lunge with Reach
  2. Standing Toe touch 
  3. Leg swing


Shape. (n.d.). Exactly When to Use Dynamic and Static Stretches to Improve Your Workouts and Recovery. [online] Available at: https://www.shape.com/fitness/workouts/exercise-recovery/static-dynamic-stretching.

Prepared by

Tan Jing Yu

Your Physio Alam Damai

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