Static or dynamic stretching? Which type of stretching should you choose? It depends on whether you are before or after training. Each of these types of stretching affects the muscles that are stretched differently. Check what to choose: static or dynamic stretching?

Static or dynamic stretching ? Which type of stretching should you choose? If you are before training, choose dynamic stretching that will prepare the body for intense physical exertion and prevent injuries. If you are after training, be sure to choose static stretching, which will "calm down" your body after exercise.

Dynamic stretching

Dynamic stretchingis recommended before training. Dynamic stretching consists of exercises whose task is to stimulate the body, warm up the muscles and gradually prepare the body for intense physical exertion.

Dynamic warming up increases the flexibility of muscle tissue, joints and ligaments, which minimizes the risk of injury even during intense training. In addition, a well-made dynamic warm-up reduces fatigue during training, so you can exercise longer and more intensively. Moreover, if you take a closer look at dynamic stretching, you can come to the conclusion that its nature resembles the actual training that will be performed after its completion.

Static stretching

Thestatic stretchingconsists of static exercises that are performed with smooth, gentle movements. These types of stretching exercises cool down the warmed up muscles, "calm down" the body, and make it gradually return to the state it was before training. Consequently, the body is not exposed to the shock of shifting rapidly from intense effort to almost no activity. For this reason, static stretching should be performed after training.

Done before intense exercise, it can:

  • damage the muscle fibers (and the following exercises after stretching may additionally damage the muscles);
  • anesthesia the stretched parts of the body, which increases the risk of straining the muscles that will signal pain too late;
  • make it difficult for the muscles to perform dynamic work;

In addition, static stretching develops the responsible musclescorrect posture, therefore it can be used by people who are rehabilitating themselves or who require corrective gymnastics (e.g. with spine defects).

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ABC of exercises