For many people, stretching is a regular part of their routine—before or after workouts and sometimes even during a break at the office. But not all stretching is created equal. Dynamic and static stretching serve different purposes—and are often confused or used at the wrong time. This can not only reduce performance but may even increase the risk of injury.
Here’s what you need to know about when to use each type of stretching, how they affect your muscles, tendons and joints—and what to keep in mind in everyday situations.
Dynamic stretching: Mobilize, activate, warm up
Dynamic stretching involves controlled movements that gently take your muscles through their full range of motion—for example, arm circles, walking lunges with a twist or leg swings.
Goal: To prepare the body for physical activity.
Effects:
- Increases blood flow to the muscles
- Prepares joints and fascia for movement
- Boosts muscle responsiveness and tension
- Enhances coordination and mobility
When to use it:
Before exercise—especially activities involving speed, power, or complex movement patterns (e.g., running, team sports, HIIT, or yoga flows). It’s also great first thing in the morning or after long periods of sitting to help “wake up” the body.
Example exercises:
- Arm and shoulder circles
- Leg swings (forward/backward or side to side)
- High knees or walking knee lifts
- Hip circles or dynamic mobility flows
Static stretching: Relax, lengthen, regenerate
Static stretching involves holding a stretch in a fixed position (usually 20–60 seconds) without movement. Classic examples include a standing quad stretch, seated forward bend or chest stretch against a wall.
Goal: To release muscle tension and increase long-term flexibility.
Effects:
- Muscles lengthen passively
- Tension is reduced—helpful for tight or shortened muscles
- The nervous system relaxes—ideal for calming down before sleep or after training
When to use it:
After workouts, in the evening to unwind or to address muscular imbalances.
Avoid before intense exercise, as it may reduce muscle tone and power temporarily.
Example exercises:
- Seated forward bend
- Calf stretch against a wall
- Hip flexor stretch in a lunge position
- Chest stretch in a doorway
Stretching and injury risk: Timing is key
Stretching doesn’t automatically prevent injuries—the type and timing matter:
- Static stretching before exercise can temporarily reduce strength and explosiveness, increasing injury risk in high-intensity activities.
- Dynamic stretching before training is ideal—it activates muscles and joints, improving readiness and reducing injury risk.
- Static stretching after training supports recovery and helps release built-up tension—as long as it’s done gently and without forcing the range of motion.
Choosing the right stretching strategy
Before training:
→ Focus on dynamic stretching to increase alertness, coordination and range of motion.
After training:
→ Use gentle static stretching to support muscle recovery and relaxation.
In daily life or at the office:
→ Use dynamic stretching to boost energy, or static stretching to relieve tension in areas like the neck, hips or lower back.
Tip: Always listen to your body. Mild tension is good—but pain is a red flag. Overstretching can cause micro-tears and lead to joint instability.
Conclusion: Stretching isn’t the goal—It’s a tool
Stretching isn’t something you do just for the sake of it—it’s a targeted tool to improve mobility, performance, and well-being. The key is to use the right type of stretching at the right time, based on your goals and your body’s needs.
Whether it’s before a workout, after a long desk day, or to unwind in the evening—stretching works, when done correctly.
- Chaabene H, Behm DG, Negra Y, Granacher U. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Front Physiol. 2019 Nov 29;10:1468. doi: 10.3389/fphys.2019.01468. PMID: 31849713; PMCID: PMC6895680.
- Esteban-García, P., Abián-Vicen, J., Sánchez-Infante, J., Ramírez-delaCruz, M., & Rubio-Arias, J. Á. (2024). Does the Inclusion of Static or Dynamic Stretching in the Warm-Up Routine Improve Jump Height and ROM in Physically Active Individuals? A Systematic Review with Meta-Analysis. Applied Sciences, 14(9), 3872. https://doi.org/10.3390/app14093872