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Benefits of Dynamic vs. Static Stretching

Do you find yourself saying “I feel tight” or “I probably should stretch my ____ out”?

You are not alone; those thoughts run through my mind from time to time as well.

Stretching should be incorporated into the workout. 

Why?  It helps keep our muscles flexible, strong, and healthy.  When we do not stretch our muscles shorten and we start to feel tight.  Stretching daily helps keep us mobile and independent.  The type of stretch you do and whether it is before or after a workout is just as important.

There are two types of stretches. Dynamic and Static. Both need to be done; however, we must be mindful as to when each is done.

When most of us think of stretching you probably view this as stretching the muscle. Well, that is correct, but something else to keep in mind while performing a stretch.

You are right, the muscle fibers are being stretched and depending on the type of stretch will determine the effectiveness.

First, think of your muscle fibers as taffy.  When taffy is cold it is hard and not at all flexible.  Now take that same piece of taffy and hold it in your hand for a bit, warming it up.  Suddenly it is pliable, flexible. Heck, you can even stretch it out.

Your muscle fibers are the same way.

You need to warm them up so that they are pliable and flexible to perform well during the intended workout. 

This can be done by incorporating Dynamic stretches into the workout.  With Dynamic stretches you are warming up the muscles and preparing your mindset for the workout.   Once the workout is over the focus shifts to a static stretch to increase flexibility and lower the heart rate.

What is the difference?

Dynamic stretches are movement based and completed before the workout.  This means moving your limbs and trunk to warm up the muscles between range of motion.  There should not be any bouncing or being too vigorous.

Static stretches are to be done after the workout.

Your muscles are exceptionally warm and flexible to provide the perfect time to hold a stretch for 30 seconds or up to 2 minutes.

Incorporating Dynamic stretches at the beginning of a workout and Static stretches at the end help prevent injuries.

Dynamic Stretches

  • Movement based stretches
  • Completed BEFORE the workout for 5 to 10 minutes
  • Should not involve bouncing or vigorous movement
  • Examples of Dynamic stretches:
    • Quick walk
    • Lunge with a twist
    • Walking Toe touches
    • Hip Raises
    • Hip Rotations
    • Arm Circles
    • Leg Swings
    • Walking Knee Hugs

Static Stretches

  • Stretches are held for 30 seconds or more
  • Completed AFTER the workout.
  • Should not stretch beyond comfort level.  You should not feel pain during a stretch.  Tension is ok
  • Examples of Static Stretches:
    • Triceps Stretch
    • Butterfly Stretch
    • Bicep Stretch
    • Neck Stretch
    • Lying down spinal twist
    • Hip Flexor Stretch
    • Glute Stretch

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Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

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Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

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TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

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*TRX classes not available in all areas. Please contact us your local studio.

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As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

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Participating locations may vary. See the schedule page for more details.

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Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
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