What’s the Difference Between Static Stretching and a Dynamic Warm-Up?
So what’s the difference between static stretching and a dynamic warm-up and when would you perform one over the other?
Static stretching is performed to help elongate muscles to their maximal length. Dynamic warm-ups are used to wake up the muscles prior to a workout. This blog will delve into the importance of both techniques.
Static Stretching
Static stretching is when you hold a particular stretch for 30 seconds to 1 minute to help lengthen a muscle. It is important to perform static stretches after a workout. You want to stretch to a point where you feel the stretch but not into pain.
Static stretching helps improve a muscles proprioception. Proprioception helps the muscle to be aware of its length. By improving proprioception you are teaching the muscle how far the muscle can go before it strains, therefore preventing injury.
Dynamic Warm-Up
Dynamic warm-ups can help improve performance and decrease the likelihood of injury during exercise. While performing a dynamic warm-up, you want to address both the upper and lower body. You want to start your routine by performing slow and controlled movements that go into a safe range of motion.
After 2 to 3 minutes of slow movements, we want to move to faster movements to help improve our power and explosiveness. Do this for another 2 to 3 minutes. By the end of the of the warm-up, your heart rate should be up and your joints and muscle should feel ready for the workout to follow.
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