Static vs. Dynamic Stretching – When Should You Use Which Method?

Stretching is an essential part of many people's workout routines, but it’s not always easy to know which type of stretching is best at different times. Should you stay in a deep stretch and really feel the muscles stretching, or is it better to perform gentle, controlled movements to warm up?

If you’ve felt uncertain about whether to focus on static or dynamic stretching, you’re far from alone. Many people use stretching out of habit without thinking about what actually suits their training best.

In this post, we clarify the differences, the pros and cons, and when you should choose one method over the other.

What is static stretching and when should you use it?

Static stretching involves holding a stretch in a stationary position for a certain period of time, usually between 15 and 60 seconds. This is the classic type of stretching that many associate with exercise and recovery.

Benefits of static stretching:

• Increases flexibility – Static stretching is superior when it comes to improving the range of motion in a joint. Perfect for those who need extra flexibility, such as gymnasts and dancers.
• Can help restore muscle length after exercise – It's good to include after training to return to normal mobility.

Drawbacks of static stretching:

• Can temporarily reduce muscle strength – Holding a stretch for over 45 seconds can reduce muscle activity, which may negatively affect performance.
• Doesn’t significantly affect muscle soreness – Stretching before, during, or after exercise has no significant effect on muscle soreness the next day.

When should you use static stretching?

• After exercise to restore mobility.
• Before exercise only if necessary to achieve the right range of motion – keep the stretch under 45 seconds and follow up with dynamic movements.

What is dynamic stretching and when should you use it?
Dynamic stretching involves controlled, repetitive movements that gradually increase mobility and activate the muscles before exercise. It’s not about holding a position for long, but rather moving the body through its natural range of motion.

Benefits of dynamic stretching:

• Improves explosiveness and strength – Research shows that dynamic stretching exercises can improve performance in sprints and jumps.
• Activates muscles and the nervous system – Provides a more effective warm-up than static stretching.

Drawbacks of dynamic stretching:

• Doesn’t increase mobility as much as static stretching – If your goal is maximum flexibility, it might be helpful to combine both methods.
• Too many repetitions can reduce performance – Overdoing dynamic stretching can fatigue the muscles, which can negatively affect performance in activities like sprinting.

When should you use dynamic stretching?

• Always as part of the warm-up, as it prepares the body for movement and reduces the risk of injury.
• As the only form of stretching if you don’t need extra mobility.

What should you consider during warm-up?
The choice between static and dynamic stretching depends on what activity you’re doing and how your body feels that day.

Examples:

• A gymnast who needs access to maximum range of motion can benefit from static stretching before training.
• A runner often gets enough mobility from dynamic stretching but may sometimes need a short static stretch for the hip flexors if they feel stiff after a day of sitting.
• A good approach is to listen to your body and adjust your stretching based on how you feel that day. If you do static stretching before training, keep it under 45 seconds and finish with dynamic exercises to activate the muscles.

Which type of stretching is best after training?

After training, static stretching is usually the best choice because:

• It helps muscles return to their normal length.
• It improves mobility if you have limited flexibility.

How long should you stretch?

• 30–40 seconds per stretch
• 2–3 repetitions per side
• Feel free to combine with deep breathing to reduce stress and lower cortisol levels.

Remember: A stretch should feel pleasant – pushing yourself to the point of pain doesn’t result in better results.

When should you avoid stretching?

• Not all injuries should be stretched, especially not at the beginning of an injury.
• Muscle and ligament injuries can worsen with stretching if done too early.
• Nerve-related pain, like sciatica, can get worse with stretching.
• If you’re unsure whether stretching is appropriate for an injury, consult a physiotherapist first.

Can you stretch too much?
Yes. More is not always better.

• Too many dynamic stretching exercises can fatigue muscles and reduce performance rather than improve it.
• Pushing static stretching too hard can lead to strains and injuries.
• There’s no research that shows extreme flexibility reduces the risk of injury – the important thing is having enough mobility for your sport.

Summary – When to choose what?

Stretching is an important part of many workout routines, but it’s essential to use the right method at the right time.

Static stretching is unbeatable when it comes to improving flexibility and restoring muscle length after exercise but should be kept short before exercise to avoid negatively affecting performance.

Dynamic stretching, on the other hand, is the clear choice before training – it activates muscles, prepares joints, and wakes up the body.

Ultimately, it’s about listening to your body. Some days, a short static stretch might be just what’s needed to loosen tightness, while on other days, the body may feel ready to go straight into dynamic movements. Finding the balance between the two methods is key to performing better, reducing the risk of injury, and getting more out of your training.

So next time you stretch, don’t just think about what you usually do out of habit – think about what your body actually needs. By using stretching in a smarter way, you can optimize your training and take a step closer to your goals.