Static vs Dynamic Stretching

There two different forms of stretching; Static Stretching vs Dynamic Stretching. Both of them have their benefits but which one is for you? Check out the advice from Dr Samineh Baktash at Revolution Chiropractic in Auckland.

Static vs Dynamic Stretching – What’s the difference?

 

Dynamic stretches involve motion. These are active movements where joints and muscles go through a full range of motion. Whilst static stretching involve no motion. This is when a joint is at the end of it’s range of motion, and held there for a certain period. Both forms of stretching are beneficial to you and depend on the goals or needs of the body.

Benefits of dynamic stretching:

  • Performance temperature – Dynamic stretching work the muscles up to their functioning temperature gradually. Muscles in the body require a certain temperature in the body to function at optimal state. To illustrate, take a like a glass, if it’s suddenly filled with boiling water the glass will crack and shatter, however if it’s warmed up gradually, it does not break. This example correlates well with the human body. If the muscles are suddenly worked without warming up, they are more likely to suffer from injuries. It is important to raise the muscles to working temperature through dynamic stretching.
  • Sports Preparation – Dynamic stretching prepares the muscles and joints by going through movements that will be required. This equates to the body being engaged and ready for sports-specific response. Research has shown that combining dynamic stretching and plyometric training during warm-ups increases performance. This was noticeably seen in the vertical jump height in basketball players.
  • Improves flexibility – Varying flexibility is needed for specific sports. This is very important for athletes as the range of motion around the joint will increase gradually over time. For example, sprinters will increase the length of each stride gradually, which will allow them to travel for a greater distance for every cycle of their legs. This is important for development in becoming a more successful athlete.

Benefits of Static Stretching

  • Reducing stiffness – This is great for the body, especially which can be very tight after being idle for long periods, an intense workout, or sports game. During any intense sports or workout sessions, micro-tears are formed in the muscle. When recovering from these micro tears, the body lays down new muscle fibre which will result in growth. However, not all the new muscles are healthy new muscles, some are of the new tissue laid down is scar tissue. It is this scar tissue that causes muscle stiffness. Static stretching can mobilise the restriction caused by scar tissue and lengthen tight muscles. This is critical to improving the range of motion and performance.
  • Increasing blood circulation –  Blood flow is important for healing, the higher the blood circulation, the faster the body heals as the muscles can receive more oxygen and nutrients. It also helps the body recover faster by removing waste products in the muscles. These waste products are often inflammatory residue left in the body after an intense workout.
  • Mindfulness – Static stretching is excellent for calming the mind. This can lead to less stress in both mind and body. This is because when you are stretching, your nervous system triggers the release of a hormone known as ‘endorphin’ and slows down the production of stress-inducing hormones. Endorphins help relieve the body from stress and pain.

static vs dynamic stretchingConclusion

So there you have it! Static Stretching vs Dynamic Stretching. Which type of stretching is more suitable for you? Dynamic or static stretching? In summary, dynamic
stretching helps increase body temperature gradually, prepares the body for specific movements
and improves flexibility. Static stretching has many advantages for the body too; reducing stiffness, improving blood circulation and calming the mind, to name just a few. As a professional NZ Chiropractor and health care advocate, I would say a combination of both is important if you are constantly working out, or a high-performance athlete. However, if your excercise is light, static stretching would be enough. I hope this brings clarity as to which type of stretch you should do. Both are amazing and both should be included in your routine.

When to see a chiropractor?

It is often worthwhile to schedule an appointment with your Chiroprator before beginning any stretching routine, especially if you have strained muscles or existing injuries.  A good Chiropractor is uniquely qualified to assess which form of stretching should be used and when. It is our job to both prevent injury to the muscles as well improve range of motion.  When combined with a regular routine of care, stretching can be one of the body’s best defenses to maintaining proper function.

If you are searching to optimise your bodies health and functionality, consider chiropractic care to get and keep you in the best possible shape.

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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