What’s the difference between static and dynamic stretching?

Static Stretching: 

 ·         hold the muscle just beyond its normal range 

·         hold for 15 to 30 seconds

·         increase flexibility of the muscles and ligaments

·         helps re-lengthen the muscles that have been tightened during the workout

 Dynamic Stretching: 

·         controlled movements involving leg and arm swings that slowly bring the muscles close to their range of motion limit without exceeding it

·         ideal before sporting events, weight-bearing exercise sessions that involve the whole body, or training involving quick changes of direction

·         prepare the muscles for the activity at hand

Ballistic Stretching:

·         no longer recommended because it has a high injury rate

·         takes a muscle through its complete range of motion, with uncontrolled bouncing at the end range

When should you stretch?

Before Activity: 

·         dynamic stretches

·         choose stretches that will improve the flexibility of the muscles and joints that will be used the most during your activity.

After Activity: 

·         static stretches

·         prepares your muscles for recovery

Benefits of Stretching: 

·         Prevents injuries

·         Increases mobility and flexibility

·         Increases blood circulation

·         Promotes faster recovery (post-workout aches and pains)

·         Reduces stress

·         Improve your posture


Talk to your Physiotherapist

Physiotherapists are healthcare professionals who help people of all ages and lifestyles gain and maintain their desired level of active living and physical mobility. At Parkway Physiotherapy in Hamilton and Altima Physiotherapy in Milton Physiotherapists, Athletic Therapists and Massage Therapists not only treat injuries, they also teach you how to prevent the onset of pain or injury that can limit your activity.