There are two types of stretching: dynamic and static. Dynamic stretches are active, controlled movements that prepare the body for exercise and sport, whereas static stretches involve slowly moving a muscle to the end of its range of motion and then holding the position for a period of time, typically 30 to 90 seconds. Below are the benefits of both dynamic and static stretching.
Dynamic Stretching:
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Helps to reduce injury by mimicking the activity or movement you plan to perform during your exercise or sport.
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Increases flexibility as blood flow circulation increases muscle temperature.
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Improves performance by acutely increasing power, sprint, or jumping ability.
Static Stretching:
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Can improve your posture and help you move with more ease by improving flexibility and range of motion in your joints.
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Can improve circulation, according to a 2018 study on animals and daily stretching.
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Reduces pain and stiffness by releasing stress and tension in your muscles.
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Improves your performance by boosting the flexibility of your muscles.
References:
https://baysport.com/blog/dynamic-warm-up-vs-static-stretching-why-and-when/