Hi, my name is Molly. I’m an athletic trainer at Tahoe Forest Health System. Today, we’re going to be talking about the difference between dynamic and static stretching.
Maintaining flexibility is important not only for athletic performance, but day to day activity too. Whether you’re reaching for the next hold on the climbing wall or trying to grab a can off the top shelf, it can make all the difference in the world.
Static stretching is done by moving into a position that lengthens a muscle or group of muscles and holding it for a period of time. For example, a standing quad stretch. You move into the position and hold the position for 30 to 60 seconds.
It can be completed two to three times. Another stretch that you can do is a hamstring stretch. It’s held for 30 to 90 seconds.
Dynamic stretching is done again by moving the muscle into a lengthened position, but this time it’s only held for a few seconds. Then it’s repeated multiple times. We can take our static stretch from earlier, insert it into a dynamic stretch by holding the position and adding movement in between.
The dynamic version of the stretch is typically called scoops. You stick one foot out and keep it straight as you move through. You take steps and stretch the hamstring as you go.
Historically, static stretching has been used before exercise. However, recent research shows that dynamic stretching is actually better. Dynamic stretching is a great part of a warm up prior to activity.
It increases muscle length and muscle temperature. This prepares the body best for peak performance. Whether you’re a weekend warrior or a high-level athlete, incorporating static and dynamic stretching into your routine can help you stay active doing the things you love.
I’m Molly, an athletic trainer at Tahoe Forest Health System. Thanks for watching.
