When should I perform a Static vs. Dynamic Stretch?

When should I perform a Static vs. Dynamic Stretch?

There are two main types of stretches: dynamic and static stretching. Each has their own specific role in fitness as well as benefits. After reading this blog you should know when is the best time to perform each stretch and the different benefits of each stretch.

Difference between dynamic and static stretching

The National Strength and Conditioning Association (NSCA) defines Dynamic Stretching as, “type of functionally based stretching exercise that uses sport-generic and sport-specific movements to prepare the body for activity”. 

As for Static Stretching, NSCA defines it as, “slow and constant, with the end position held for 15 to 30 seconds including the relaxation and concurrent elongation of the stretched muscle”. 

Both dynamic and static stretching play an important role in fitness, there are optimal times to use either to maximize your performance and recovery. 

Dynamic Stretches

Dynamic stretching sometimes referred to as mobility drills - places an emphasis on the movement requirements of the sport or activity rather than on individuals muscles. This type of exercise can closely duplicate the movement requirements of a sport or activity. For example: bodyweight squats help mimic the range of motion of weighted squats. Helps activate all muscles involve in the movement.

Dynamic Stretches should be performed before exercising. It’s a perfect way to warm up the specific muscles and joints before a workout. It stimulates blood flow to working muscles and joint mobility. 


  • Increase muscular performance
  • Increase muscle temperature
  • Increase postactiviation potentiation (PAP) elevates muscular contractile history
  • Enhances injury prevention


Dynamic Stretch Program: Set timer 3 minutes and 30 seconds

  • 20 seconds Bodyweight Squats
    • 10 seconds jog in place
  • 2O seconds Side Lunge (10 s each leg)
    • 10 seconds jog in place
  • 20 seconds Hamstring Scoops
    • 10 seconds jog in place
  • 20 seconds Glute Bridges
    • 10 seconds jog in place
  • 20 seconds striders
    • 10 seconds jog in place
  • 20 seconds mountain climbers
    • 10 seconds jog in place
  • 10 seconds jumping jacks
    • 10 seconds jog in place
  • 10 seconds seal jacks
    • 10 seconds jog in place

Static Stretches

On the other hand, the best time to use static stretching is post-workout because it is perform slowly, helps relieve any muscle tension and decreases the chance of delayed onset muscle soreness (DOMS). Static stretches have shown to increase Range of Motion of muscles. 

In fact recent studies show that pre-exercise static stretching can inhibit maximal muscular performance. Static stretches work great to loosen and relax the muscles, which explains the best time to perform this stretch is after exercising. 


  • Increase Range of Motion (Flexibility) 
  • Increase Muscle Relaxation
  • Decrease Muscle Knots
  • Decrease Delay Onset Muscle Soreness (DOMS)

Static Stretch Program: Set timer 4 minutes and 30 seconds

  1. Steading Calf-Stretch with Resistance Band (30 seconds hold each leg)
  2. Single Lean-back Quad Stretch (30 seconds hold each leg)
  3. Lying Down Hamstring Stretch (30 seconds hold each leg)
  4. Butterfly Stretch (30 seconds hold)
  5. Cat-Cow Stretch (30 seconds hold each pose)