Stretching is commonly used to improve flexibility and prepare the body for physical activity, but there are several ways that stretching can be done. Do you know which one to do and when? The two most common forms are static stretching and dynamic stretching, each with specific applications supported by exercise science research.
Static stretching involves lengthening a muscle to the point of mild discomfort and holding that position, typically for 60 or more seconds. Research shows that static stretching can increase joint range of motion by reducing muscle–tendon stiffness and increasing stretch tolerance. However, multiple studies have demonstrated that prolonged static stretching immediately before exercise may temporarily reduce maximal strength, power, and sprint performance. For this reason, static stretching is best performed after exercise or during separate flexibility sessions.
Dynamic stretching consists of controlled, sport-specific movements that take joints through their active range of motion. This form of stretching increases muscle temperature, enhances neural activation, and improves muscle-tendon unit readiness. Scientific evidence consistently shows that dynamic stretching performed during warm-ups can enhance strength, power, and agility while reducing injury risk compared to static stretching alone.
