Static Stretching vs Dynamic Warm-up

Static stretching:

Objective: Maintains or lengthens your muscle tissue in order to have appropriate joint range of motion. Do 3-7 times/week.

Long duration static stretching:  Do these on recovery day, earlier in the day on hard training days, or later in the day after a hard training session (minimum 2-4 hours afterwards).

• Long duration stretching should not be done immediately before intense physical activity.  Doing so will impede your muscle’s ability to generate force, thereby reducing the muscle’s ability to perform.  

• Long duration stretching should not be done immediately after intense physical activity or after an injury.  Doing so may further damage the muscle tissue.

• Hold these stretches for 2-3 minutes per muscle in order to gain lengthening of the muscle tissue. It takes at least 4 weeks to see significant lengthening of your tissue.

Short duration static stretching:  Do these before and/or after physical activity or on your recovery day.

• Short duration stretches are appropriate for maintaining your current tissue length.

• Hold these stretches for 10-15 seconds.

Dynamic warm-up:

Objective: Prepares your musculoskeletal and neuromuscular system for physical activity. Your muscles, tendons, ligaments, joints, and nerves will be better primed to perform an activity after a dynamic warm-up.

• Do this before engaging in any physical activity, especially intense exercise.

• Do for 5-15 minutes (minimum)