What is the definition of dynamic stretching
Static vs. dynamic stretching: advantages & disadvantages of both variants
Stretching can basically be done in two ways. We are talking about static and dynamic stretching. In both cases the aim is to increase the mobility of the body. Many athletes also use stretching to warm up. “Mobility Drills” has also established itself as a term in recent years. Our post is of course about stretching specifically for strength athletes.
But is that actually necessary or does it not even harm you? It makes a huge difference whether you're a swimmer, runner, or bodybuilder. Therefore, today we would like to dwell on the advantages and disadvantages of stretching. At the beginning, here is a video from Youtube in which many important things are directly addressed:
Static vs. dynamic stretching - what are the differences?
- At the static stretching you get into a position and pause there. For example, you try to touch the tips of your toes with your legs straight while standing. Once there, go into stretching and stay for a few seconds. With each breath you go a little deeper into the stretch.
- The dynamic stretching provides constant movement. For example, you put your right leg in an elevated position. From there you rock your upper body again and again in the direction of the raised leg. You stretch your left arm over your head. At no point does your body stand still. You keep the dynamics of stretching.
Static Stretching: Advantages & Disadvantages
The more flexible your body is, the less risk of injury there is. A very important argument why everyone should stretch regularly. We recommend static stretching after every workout. This way you loosen up your muscles. In this way you preserve their possible range of motion or even improve it.
You should never do static stretching before weight training or other sports. The theory of decreased muscle tone has now been refuted, but your muscles are no longer quite as efficient. This is due to deep stretching that also involves your muscles.
Static stretching: uses
- You use static stretching after your workout. You want your muscles to remain flexible. Strength training or other strain on your muscles can make them feel stiff over time. An effect that bodybuilders in particular report. In special training systems, even stretching with weight takes place after training. This "Loaded stretching" should intensify the muscle injuries again and thus ensure more muscle growth.
- You can also do static stretching on days when you are not exercising specifically. That is our recommendation.
Dynamic stretching: advantages & disadvantages
With dynamic stretching, you warm up your tendons, ligaments and muscles. The latter generate greater resistance during this stretching. They try to hold everything together while stimulating higher blood flow at the same time.
Dynamic stretching is less about improving your mobility. On the other hand, it activates your tissue and prepares it for the following exercises. However, caution is advised with the dynamics themselves. Movements that are too jerky can overstimulate the tendons and ligaments. In the worst case, something will tear and you will have to stop exercising for a longer period of time.
Dynamic stretching does not help you with so-called "warming up". For this you should use long-lasting static stretches.
Dynamic stretching: areas of application
- You use dynamic stretching within your warm-up. Create a routine that activates your body for the following exercises. With the right stretches, you can squat deeper and train with better form.
How long should you stretch?
This question is almost always asked in the context of static stretching. After all, you want it to improve your mobility. In fact, short stretches do almost nothing. Physiotherapists recommend that you hold each exercise for at least 30 seconds. Preferably even 60 seconds. Then take a short break. Then you can do the same stretch a second time. You should now be able to do it even deeper.
After stretching two or three times, the exercise is over. You can switch to the next stretching exercise.
How often should you stretch?
Beginners tend to stretch on a daily basis. This can quickly lead to overstimulation. How often you should stretch depends on the sport and the intensity of the stretching. Since we are all about weight training, we recommend the following:
- We recommend dynamic stretching exercises before heavy basic exercises such as squats, deadlifts, etc. Usually around 3 stretching exercises are sufficient
- We recommend static stretching for about 15 minutes on non-training days. 3 minutes per muscle group.
If you want to do static stretching on training days, do it after your workout. Note that tendon adjustments take a long time and you have to do a static stretching program for many months to see results.
Stretching Routine: A Video About Stretching
If you still have no idea how exactly stretching could look like in your daily training routine, watch the following video. It shows a routine that can be performed before the squat:
Finally an interesting video by Johannes Kwella:
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