Dynamic stretching is a more functionally oriented stretch. The short definition of dynamic stretching is 'stretching as you are moving'. When you're deciding between dynamic vs. static stretching, consider when you're stretching, how warm your body is and what you want stretching to accomplish. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. But it is good way to warm up for your sport and has shown to improve performance. However, in dynamic stretching you don’t hold the stretch. Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring about a stretch. This will properly prepare your muscles for exercise. You are always moving or dynamic. It involves whole body movements and actively moving a joint passed its RoM without holding the movement at its endpoint. Especially when performing high-intensity exercises like hill sprint training. Doing dynamic stretches can even help you recover faster from injuries. Dynamic stretching is not the best for improving flexibility. Dynamic stretching is similar to active stretching. “[It] is a perfect way to warm up the specific muscles and joints before a workout. This is usually repeated around 10-12 times. Dynamic stretching is a lesser known form of stretching because its purpose is not well understood by many people. Static stretching is the opposite. Differences The difference between the two is the use of motion, the amount of time muscles are being stretched, and how far the muscles are being stretched. It increases blood flow and joint mobility,” he adds. Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity. Dynamic Stretching. Dynamic stretching is when a stretch is performed by moving through challenging yet comfortable motions a few times. Static stretching exercises, in which a body position is held stationary for a predetermined period of time (typically 10-30 seconds), are habitually recommended by some sport coaches to improve range of motion within joints, enhance performance, and reduce the risk of injury prior to activity (30,36,46). This types of stretching require lot’s of power but definitely will pay off. The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. Sport specific movements are used to move the limbs through greater RoM. Static stretching, as the name implies, requires no movement. By including dynamic stretches as part of your warmup, you ease your body from rest into motion. And this will reduce the likelihood of an injury. 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