It’s no secret that stretching is an important part of physical fitness, and many of us stretch to ensure that our bodies are loose and ready for any upcoming exercise. Stretching can also boost overall performance and help you prevent injuries during your workout. But did you know that there are two different types of stretching?

They’re called static stretching and dynamic stretching. While static stretching was the fitness industry’s go-to technique for decades, dynamic stretching has gained popularity in recent years as the preferred method.

In today’s blog, we’ll discuss what dynamic stretching is, how it’s different from static stretching, when to use each type of stretching, and some examples of dynamic stretches you can try at our Thornton gym.

What’s the Difference Between Dynamic Stretching and Static Stretching at the Gym?

Static stretching involves extending muscles and joints as far as they can go and holding that position for a length of time, usually around 30 to 90 seconds.

Dynamic stretching, on the other hand, is based active movements where you put your joints and muscles through a full range of motion. Often, dynamic stretches are functional in nature and mimic the exercise or activity you’re about to perform. For example, an athlete will move their muscles and joints in sports-specific motions for around 10 to 12 repetitions while targeting certain muscle groups. (Think about how swimmers circle their arms before they go into the water.)

When Should You Use Dynamic Stretching vs. Static Stretching at the Gym?

Historically, static stretching was used as a warm-up routine before exercise, but this practice has fallen out of favor because research has shown that it isn’t as effective as previously believed. Static stretching can actually reduce maximum performance, strength, and power before a workout. The longer your static stretches last, the more of a negative impact they can have on your performance.

In contrast, dynamic stretching mimics the activity that you’re going to do, helping you rehearse certain movement patterns. When you’re actively moving muscles, you’re improving blood flow, circulation, muscle temperature, and flexibility. This has been shown to increase power, coordination, and performance during a workout.

There is still a role for static stretching, though! First, it can be used for a short duration as part of a dynamic stretching warmup. In this case, hold your static stretch for around 15 to 30 seconds instead of 60 to 90 seconds.

Also, static stretching is more of a relaxation movement that might be better suited for your cool-down process. Static stretching after exercise can prevent post-workout stiffness because it helps your muscles gain back their pre-exercise length.

Warming Up with Dynamic Stretching at the Gym

You can use dynamic stretching to warm up before any workout at the gym. It can help get your muscles and joints flexible, moving, and ready to work. Here are some examples of how dynamic stretching can benefit you:

• Before sports — Studies have shown that dynamic stretching can benefit athletes before they run, jump, ski, or climb. It’s known to help sprinters, soccer players, and basketball players.
• Before weightlifting — Research indicates that dynamic stretching can improve performance before strength training compared to static stretching or no stretching at all.
• Before cardiovascular exercise — Whether you’ll be sweating it out on a StairMaster or in a boot camp class, dynamic stretching can get your muscles and joints prepared for cardiovascular exercise which may improve your performance and reduce your risk for injury.

Dynamic Stretches You Can Try at the Gym

Now that we understand what dynamic stretches are and the benefits of doing them as a pre-workout warmup, let’s review a few examples of dynamic stretches you can try at the gym.

Standing Hip Circles

1. Stand with your hands on your waist. You can also use one hand to hold onto a bar, wall, or countertop for support.
2. Lift one leg and move it in a clockwise direction in big circles.
3. Then move it in the opposite (counterclockwise) direction.
4. Keep your upper body straight.
5. Try to keep the lifted leg as straight as possible.
6. Perform 20 circles with one leg and then switch legs to do another 20 circles.
7. As you become more flexible, work up to larger hip circles.

Arm Circles

1. Stand with your feet shoulder-width apart.
2. Hold your arms out straight to each side at shoulder height with your palms facing down.
3. Circle your arms slowly, starting with smaller circles and working your way up to larger circles.
4. Perform 20 circles.
5. Reverse the direction of the circles and perform 20 more circles.

Leg Pendulum (AKA Leg Swings)

1. Stand perpendicular to a wall or bar and rest your left hand on the wall or bar for balance.
2. Flex your left foot and swing your leg forward and back.
3. Do 10 reps with your left leg, and then 10 reps with your right leg.
4. Next, follow these front-to-back swings with side-to-side swings.
5. Stand facing the wall or bar and place both hands on the wall or bar at shoulder level and lean in for support.
6. With a slight bend in your left knee and your left foot flexed upward, swing your left leg to the left and then across your body to the right.
7. Repeat 10 times with each leg.

Standing Spinal Rotations

1. Stand with your feet shoulder-width apart.
2. Extend your arms straight out in front of you and place one hand on top of the other.
3. Keep your torso still and slowly rotate your head and upper body to one side.
4. Return to the starting position and rotate your head and upper body to the other side.
5. Repeat the exercise 5 to 10 times.

Shoulder Rolls

1. This exercise can be performed while sitting or standing and can be done multiple times throughout the day.
2. Roll your shoulder blades back simultaneously while squeezing your shoulder blades together.
3. Your shoulders should follow a slow, circular pattern.
4. You should expect to feel this exercise working the muscles between your shoulder blades. It should also relax the muscles in between your shoulders and your neck.
5. Perform this exercise for one minute, rest, and perform another set for one minute.

Stretching Dynamics at AFAC Gym

Keep in mind that dynamic stretching is more of a warmup exercise, as it will increase your core temperature. During a cooldown, the goal is to lower your core temperature, which is a job better suited for static stretches. Static stretching might also be more beneficial for exercises requiring flexibility, like yoga. Also, never perform dynamic stretches if you’re injured or over the age of 65 unless you have the approval of your physical therapist or doctor.

If you have any questions about dynamic stretching, static stretching, and the best warmup or cooldown methods at the gym, please feel free to ask one of our personal trainers for assistance. Our personal trainers and staff are here to support all gym members as you work to achieve your fitness goals and get the best results possible.

To learn more about AFAC gym and why we’re the best gym in Thornton, Colorado, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.