Physical Therapy Tips - Static and Dynamic Stretches

Static Stretching

According to Mayo Clinic, stretching has proven to help improve your muscle flexibility and increase performance. If you’re about to begin intense physical activity, you’ll want to first create a pre-workout routine that incorporates stretching relevant to the work you’ll be putting in. Stretches are categorized into two types, static stretches and dynamic stretches. Both types of stretches have benefits to your overall health.

Static Stretching

In a static stretch, you hold your stretch in a set position for a short amount of time. Most people add in static stretches before a run or heavy lifting. Static stretches are held for about 20-45 seconds.

Some examples of static stretches include:

Benefits of Static Stretches

Static stretches are useful for:

In order to maintain its health benefits, you should utilize static stretching often. It can be used to warmup or cool down from an exercise, or even if you are stuck behind a desk. Stretching routinely increases your blood flow and helps maintain flexibility progression. Failing to continue using static stretches for an extended period can negate your improvements.

Dynamic Stretching

Dynamic stretches apply your muscles to their full range of motion. Like static stretches, dynamic stretches are useful when preparing for a workout, but can be especially important in sports. They tighten muscles that will be used the most during specific movements, such as twists, lunges, and squats.

Some examples of dynamic stretches include:

Benefits of Dynamic Stretches

Dynamic stretches are useful for:

Dynamic stretches are reflective of the activity you will be performing. For example, walking and then slowly increasing your pace prepares your muscles for a long run or jog. Prior to any physical activity, you should gradually prepare your muscles to prevent injury and increase performance.

Choosing Your Stretch

Static and dynamic stretching can be used to prepare for sports, heavy workouts, or even for improving your health from behind a desk. The stretch you choose should go together with the activity you are about to perform.

In the unfortunate circumstance that you are injured, you may be advised to begin a physical therapy program that includes a variety of stretches.

To learn more about physical therapy at Elite, click here.

Author
Elite Sports Medicine and Orthopedics Elite Sports Medicine Team Elite's team of orthopedic surgeons, midlevels, and marketers coordinated on a written piece.

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