Static Stretching vs. Dynamic Stretching

By: Samantha Ilas CAT(C) 

At Insahyu Ltd. Clinic - our AT’s often ask their patients if they stretch and if they can  demonstrate how they stretch (if the patient does stretch). 

As Athletic Therapists, we ask many questions regarding a patient’s stretching routine     

Here are some examples of why we want to know more about those stretches:

• to see if the stretch is being performed correctly 
• is the stretch being performed
• stretching the correct muscle they want to stretch  
• correct form as needed 
• provide alternate or modify the stretches  
• are they performing the correct type of stretch? 
• are they holding the stretch long enough?  

Continue reading the blog post below to learn about Static and Dynamic Stretching. 

Let’s begin with some definitions and background information

Flexibility = “the ability to move a joint or series of joints through full, unrestricted pain free range of motion” (Higgins, 2011). 

Stretching = “any therapeutic maneuver designed to increase soft tissue mobility”  (Higgins, 2011). 

The Stretching Techniques listed below are used for Flexibility training: 

1. Static Stretching 
2. Dynamic Stretching 
3. Ballistic Stretching 
4. Proprioceptive Neuromuscular Facilitation (PNF) Stretching 

   
Note: only 1. Static Stretching and 2. Dynamic Stretching are discussed in this blog post ​

1. Static Stretching  
= passive + sustained movement BEYOND tissues normal range of motion 

• performed by practitioner, partner, or patient 
• slow + controlled 

Parameters:  

• Frequency: daily; and usually used AFTER sport or physical activity    
• Intensity: Discomfort is ok (NO pain should be felt) 
• Repetitions: 2-3x 
• Hold: 30 seconds (each repetition)  

   
2. Dynamic Stretching (e.g. arm circles + leg swings) 
= actively moving joint(s) quickly through normal range of motion (DOES NOT go  beyond limits)  

• multidirectional + NO static / hold phase 
• gradually increase speed of movements 
• increases blood flow to tissues  

​
Parameters:    

• Frequency: used BEFORE sport or physical activity     
• Repetitions: 8-10x + increasing gradually the speed of movements  ​

Before stretching (regardless of the type), here are some examples of  Contraindications* to stretching:  
 *reasons not to stretch because it may be harmful to patient* 

• Acute Injury  
• Fracture (recent or unhealed) 
• Sharp Pain when performing stretch 

Need help with your dynamic stretching routine? Or Are you interested in learning more about the other stretching techniques?  

Regardless of what the question(s) are book an appointment with one of our Certified Athletic Therapists at Insahyu Ltd.  because we’re always happy to help + love educating our patients!

Either call the clinic at 204-885-9292 or book online: https://insahyu.juvonno.com/plogin.php 

See you soon,  
Team Insahyu

Reference: 
Higgins, Michael. Therapeutic Exercise: From Theory to Practice. F.A. Davis  Company, 2011.


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The Benefits of Stretching
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