Static or Dynamic Stretches?
December 9, 2009 | 2 Comments
According to a recent study, static stretching, such as ‘stretch and hold’ improved hamstring flexibility than dynamic range of motion exercises (swinging one leg from side-to-side or bouncing) in athletes who are college-aged with and without hamstring injuries.
Athletes who participate in aerobic exercises frequently experience increased flexibility after doing static stretching.
Final Thought
Static is better than dynamic.
Source: BMC Musculoskeletal Disorders, 10: 37, 2009
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Comments
2 Comments so far
Static and dynamic stretches have their pros and cons. As part of a warm-up dynamic stretches are a better way to stretch the muscles and mobilise the joints. When you cool down static stretches are a better option as the help to develop flexibility. If you really want to increase your flexibility then try combining the two… which is exactly what yoga involves.
to be honest, everyone has different methods of stretching even down to fitness gurus. for my self, Im a product of pure dynamic stretches. i can do a full split, in both directions results of 21 years of martial art training. believe it or not, almost ALL traditional martial arts teaches dynamic stretches “bouncing” and i have no problems with my groin/hamstring/quad muscles.
you have to understand that above research is considered “medical”. they use very precise tools to measure your movements. static can be better by 0.002 degrees than dynamic, as long as the data is consistent, for them it is better. but in real life, you won’t even be able to tell the difference.
by the way, the actual difference was 11.42 degree for static stretch, and 4.27 degrees for dynamic stretches after 15 minutes of stretching.
thx for the comment!