Static or dynamic stretching?

By Physiotherapist, Haley Flewwelling

Are you having a hard time getting “on board” with stretching? I have heard this a lot. I have had many people tell me that they believe stretching would improve their function, but it’s so mundane to hold a stretch for the 60-90 seconds that was prescribed. 

Good news!

Research shows that depending on the goal of the stretch, dynamic stretching may be more appropriate. As opposed to a sustained (static) stretch, dynamic stretching integrates movement into the stretch.

For example, research has shown that dynamic stretching is associated with improved muscle power and reduced injury in sport. Interestingly, static stretching seems to be associated with REDUCED muscle power and injury in sport, but both types of stretching is associated increased range of motion.

So, if your goal is to improve muscle function and reduce the risk of injury, then try dynamic stretching! It is research based, and lets face it, it’s more fun!

Try this - squat to hamstring stretch:

1)   Stand tall with your feet wider that hip-width apart.

2)   Bend forward at the waist to grab your toes with your hands.

3)   Drop down into a deep squat while keeping your arms straight, elbows inside your knees, back flat, and chest up.

4)   While holding your toes, raise your hips back and straighten your knees until you feel a good stretch in the back of your legs.

5)   Reverse the movement pattern and return to the starting position. 

Repeat 10 reps, 2 sets/day, 3 times/week

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