Recovery Insights Blog | Foundational Rehab

Two Types of Stretching

Static Stretching

Hold a position

20-60 seconds

Muscle is lengthened and held

Dynamic Stretching

Active movement through range

Controlled motion

Prepares muscles for activity

When to Use Each

Dynamic Stretching: Before Exercise

Why: Prepares muscles, increases blood flow, doesn't reduce performance

Examples:

Leg swings

Arm circles

Walking lunges

High knees

Static Stretching: After Exercise

Why: Muscles are warm, promotes relaxation, may improve flexibility over time

Examples:

Hamstring stretch (held)

Quad stretch (held)

Chest stretch (held)

The Research

Static stretching before exercise may temporarily reduce strength/power

Dynamic warm-up improves performance

Static stretching after is beneficial for flexibility

Both have their place

Quick Guide

| When | Type | Duration |

|------|------|----------|

| Before workout | Dynamic | 5-10 min |

| After workout | Static | 5-10 min |

| Throughout day | Either | As needed |

| For flexibility | Static | 30-60 sec holds |

The Bottom Line

Static vs dynamic:

1. Dynamic before — Prepare for movement

2. Static after — Cool down and flexibility

3. Both useful — Different purposes

4. Don't static stretch cold — Before intense activity

Foundational Rehab uses both types appropriately.

Static vs Dynamic Stretching: When to Use Each