Stretch Smarter: When to Use Dynamic or Static Stretching for Best Results
When it comes to stretching, not all methods are created equally, and knowing the difference can significantly impact your performance, posture and pain levels. A common question we hear is “What kind of stretching should I be doing?”.
Well, both have their place in a well-rounded routine, but they serve different purposes. Keep reading to learn the key differences, when to use each and how they can help you move and feel better.
What Is Dynamic Stretching?
Dynamic stretching uses controlled, active motions that gently take your muscles and joints through a full range of motion. Instead of holding a position, you’re moving. Think of arm circles, leg swings, and walking lunges.
Key Benefits:
It prepares your body for activity
Increases blood flow and temperature
Enhances neuromuscular activation
Improves mobility and coordination
Reduced injury risk
When to Use It:
Before a workout or physical activity
As part of a warm-up routine
To improve functional movement partners
Most professional athletes perform only dynamic stretches before activity for this reason: static stretching can actually fatigue muscles by pressing ATP energy out of the muscle tissue, reducing explosive power and performance.
What Is Static Stretching?
Static stretching is the opposite, you hold a lengthened position for 15-60 seconds without any movement. An example of this is touching your toes or child's pose.
Key Benefits:
Improved flexibility
Calms nervous system
Aids in recovery and relaxation
Helps reduce post-exercise muscle tightness
When to Use It:
After a workout
During a cool-down routine
To target tight or overused muscle groups
To unwind or reduce stress
At Westside Chiropractic, we inform patients to do light static stretching before applying ice, as this helps to push edema out of the involved tissues before the ice causes the vasoconstriction we are looking for to reduce swelling.
Common Mistakes to Avoid
Doing static stretching before intense exercise
This can temporarily reduce muscle strength and explosiveness.
Skipping stretching altogether
Especially if you have limited mobility or sit for long periods.
Forgetting proper form
Whether dynamic or static, poor technique can lead to injury or reduced benefits.
Not breathing
Deep, consistent breathing enhances relaxation and stretch effectiveness.
Stretching Tips From a Chiropractor
Start your day with dynamic movements to wake up your spine and joints.
Warm up before static stretching (cold muscles don’t stretch well).
Incorporate static stretching for tight areas like hamstrings, hip flexors, or shoulders after long hours of sitting.
Combine stretching with chiropractic adjustments to optimize posture, reduce pain, and improve range of motion.
Final Thoughts
Stretching isn’t one-size-fits-all! Dynamic and static stretching are both essential tools, but the key is using the right type at the right time.
If you’re unsure which stretches are best for your unique body, activity level, or condition, working with a chiropractor can help you build a personalized plan that supports long-term health and mobility.
Ready to Feel Better, Move Better, and Live Better?
Book a chiropractic consultation today to learn how targeted stretching, spinal alignment, and corrective care can transform your posture, prevent injuries, and boost your performance…whether you’re an athlete on the move or sitting at a desk 9 to 5.
