Should I be stretching Dynamically or Statically?!

Stretching is stretching - What’s the difference?!

Dynamic vs Static stretching has been a battle in the sports world for many years. Some say to only do dynamic, some say to only use static, and some say to do a bit of both. And I already know your next question because I have it too, Who the heck are you supposed to listen to? Hopefully, I can shine a bit of light on that today!

The overarching answer to the question is…..it depends. Pretty much the worst answer you can get right?! Let me try to break it down so you can get an understanding as to why.

Static stretching is the classic “reach and hold” method of stretching. 3 sets of 15-second holds are found in the research to be an ideal time (1). If you are participating in an activity that requires you to hold a stretch position, this would be beneficial (2). Makes sense right? A good example of an activity is being a goalie in hockey and holding an outstretched butterfly position (2). This is what I use in clinic to help increase the range of motion in joints.

Dynamic stretching is slowly moving through a full range of motion of a specific muscle (2). The ideal time is 3 sets of 30 reps, 1 sec hold time (1 rep/sec) (2). If your activity is requiring explosive force or strength, this is the type of stretching for you (1,3). The reason is that dynamic stretching increases heart rate, neurostimulation, and core temperature in the body (3). This is what I use before a workout.

Doing both is beneficial as well when your activity, well, requires both types of muscle adaptations (2). There is research out there that shows that there is no decrease in performance from doing static and dynamic stretching after a warm-up prior to soccer (2). This is what I use before playing hockey (aka your sport).

My advice? Do what you need to do for the activity/goal you are trying to achieve. Want to get longer muscles? Static stretching will help (1). Want to be more explosive? Dynamic stretching will help (1). Going for a run that requires a bit of both? Do both! (2,3)

Citations:

1. Lee, J. H., Jang, K.-M., Kim, E., Rhim, H. C., & Kim, H.-D. (2021). Effects of Static and Dynamic Stretching With Strengthening Exercises in Patients With Patellofemoral Pain Who Have Inflexible Hamstrings: A Randomized Controlled Trial. Sports Health, 13(1), 49–56. https://doi.org/10.1177/1941738120932911
2. Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012). Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal of sports science & medicine, 11(2), 279–285.
3. Merino-Marban, R., Fuentes, V., Torres, M., & Mayorga-Vega, D. (2021). Acute effect of a static- and dynamic-based stretching warm-up on standing long jump performance in primary schoolchildren. Biology of sport, 38(3), 333–339. https://doi.org/10.5114/biolsport.2021.99703