Static and dynamic stretching: differences, which one to do and when

Stretching is an important tool and should be used regularly, but there are two types: static and dynamic stretching.

Static stretches are those in which you stretch an area of ​​your body by holding a single position for a period of time, usually up to about 15 to 60 seconds.

Dynamic stretching involves controlled movements that gradually increase in range of motion, preparing your muscles for the activity to come.

Both have different purposes and should be used at different times during your training.

Stretching, as a whole, is essential for those who practice bodybuilding or any physical activity because it improves flexibility and joint mobility, allowing movements to be performed more efficiently and with a lower risk of injury.

During weight training, for example, shortened muscles can limit range of motion, hindering the execution of exercises and reducing strength and hypertrophy gains.

For example, people with ankle and hip stretching issues may not be able to squat deeply enough (without going too low).

This can definitely harm your results and also put unnecessary strain on other joints.

Stretching, when used correctly, helps combat these shortenings that generate limitations.

Static and dynamic stretching are different methods of stretching the body and serve different purposes in training.

Static stretching refers to classic stretching and consists of maintaining a fixed position for a period of time, usually 15 to 60 seconds, with the aim of relaxing the muscles and increasing flexibility.

It is ideal when used after training or during moments of relaxation, helping to reduce muscle tension, improve recovery and long-term range of motion.

Dynamic stretching involves active and controlled movements that gradually stretch the muscles, imitating specific actions of physical activities.

This type of stretching is perfect for warming up, as it increases blood circulation, improves joint mobility and prepares the body for what is to come.

In short, while static training focuses more on relaxation and recovery, dynamic training aims to prepare the body for performance and prevent injuries.

As a general rule and considering that there is no specific medical recommendation, static stretching should be done after training or during moments of relaxation, such as on active recovery days , when the objective is to reduce muscle tension and promote recovery.

Performing this type of stretching at the end of physical activity helps to relieve post-workout muscle stiffness, improves circulation to remove metabolic waste and helps prevent delayed onset pain (1).

Otherwise, doing static stretching, specifically long stretches, before training can reduce muscle strength and impair performance in exercises that require strength, explosiveness or speed.

In fact, studies (2) show that holding static positions for long periods before intense workouts can decrease force production and joint stability, increasing the risk of injury, especially in high-impact or intense activities, such as running (high impact) or heavy weight training (high intensity).

Dynamic stretching should be done before training or physical activities that require strength, explosiveness or mobility.

It is ideal for preparing the body, warming up the muscles and actively improving range of motion, reducing the risk of injury.

Movements such as leg swings, trunk rotations, and knee raises mimic functional patterns and help activate the muscles involved in the activity to be performed.

An extremely practical way to implement dynamic stretching into your routine is to simply do a few sets of the first exercise of the day, without weight and for more repetitions (15-20) using the full range of motion.

For example, if you are going to train chest and start with dumbbell bench presses, before you start the actual workout, do 2 sets using very light dumbbells for 15 to 20 repetitions.

These warm-up sets serve as dynamic stretching, but they should not rob you of energy, so the load needs to be extremely light and the focus should be on maximum amplitud