Static vs Dynamic Stretching… which is better?

Static Stretching: hold a stretch for an extended period of time (~30 seconds or more).

Dynamic Stretching: moving in and out of a stretch for short periods of time (1 – 5 seconds) multiple times in a row.

So… which is better?

I think they both have a role in our workouts and movement routines, but at the end of the day, it’s your body and you get to decide what feels best to you.

My preference? Use dynamic stretching as part of your warm up and static stretching as part of your cool down.

👉 Use shorter dynamic stretches as part of your warm up before a workout because they will warm up your muscles and joints.

👉 Use longer static stretches to finish up a workout by releasing tension in areas that carry more than you'd like.

Plus, most stretches can be done in either a dynamic or static way, which is pretty cool. You can just adjust the tempo / length of hold time depending on if you're starting or ending your workout.

For example: 90/90 Glute Stretch

This can be done as a dynamic mobility exercise (moving side to side) or a static stretch exercise (hold the glute stretch for 30 seconds before changing sides).

Example 2: Hamstring Stretch

You can do this in a dynamic way to warm up (move in and out of the straight leg position every 5 seconds) or as a static stretch to finish your workout (hold for 30+ seconds while pulling the toes toward you).