To compare and contrast static and dynamic flexibility is to know their differences and similarities.
Static flexibility is the ability to stretch a muscle in a fixed position and dynamic flexibility is to move your muscles and joints through their full range of motion.
What benefits does static flexibility have?
The benefits that static flexibility has are improved range of motion (ROM), improved blood circulation, and decreased muscle stiffness.
This is done by holding a stretch for a short duration of time, such as 10 seconds to 45 seconds.
In addition, Static stretching has the benefit of relaxing your body as well as helping you to bring more awareness to your body.
What stretches focus on static flexibility?
Some stretches that focus on static flexibility are:
Shoulder Stretch
Toe Touch
Cobra Stretch
Knee to Chest
Samson Stretch
Butterfly Stretch
Calf Stretch
Clearly, these are not all of the static stretches.
For more information on static stretches, CLICK HERE.
What benefits does dynamic flexibility have?
Firstly, the benefits that dynamic flexibility has are; injury prevention, improvement in your body’s movement, and warm-up to move your body.
In addition to this, to improve your dynamic flexibility perform dynamic stretches.
What stretches focus on dynamic flexibility?
First and foremost, the stretches that help to improve your dynamic flexibility are:
Squats
High Knees
Leg Swings
Lunges
Plank Walk-Outs
Jumping Jacks
Butt Kicks
And More
Undoubtedly, this is not all the dynamic stretches but just a few.
For more information on dynamic stretches, CLICK HERE.
Which flexibility is better: static or dynamic?
Unlike other things, flexibility doesn’t have a clear winner with dynamic and static stretches.
Both static and dynamic stretches have their benefits, static being beneficial for recovery and dynamic being beneficial for recovery.
Indeed, both should be practiced for a general improvement in one’s daily flexibility and general health.
Particularly, yoga practices both. In my personal experience, I have found that doing 3 Surya namaskar (Sun Salutation) before my workout has helped to warm up my muscles.
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How long should you stretch?
Moreover, you should stretch for anywhere from 5 minutes to 30 minutes per day.
This will guarantee at least a slight improvement in your general flexibility.
Conclusion.
Altogether, to compare and contrast static and dynamic flexibility it is important to do both.
Static flexibility improves your recovery and dynamic flexibility helps to prepare your muscles for work.
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