Static stretching involves holding a muscle in a stretched position to increase flexibility, while dynamic stretching uses controlled movements to stretch muscles before activity. The document compares the benefits and drawbacks of each type. Static stretching may improve flexibility long-term but negatively impact performance, while dynamic stretching enhances performance but its long-term effects are unclear. The best approach depends on factors like age, sport, injury history, and the specific muscles targeted.

1. Static vs. Dynamic Stretching
An overview of which type is ‘better’
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2. Overview
• What is Static Stretching?
• What is Dynamic Stretching?
• Benefits of each type
• Negative effects of each type
• My opinion

3. What is Static Stretching?
• Static stretching involves passively stretching a
muscle to a point of tension and holding the stretch
• Gradual lengthening of a muscle to an elongated
position and holding for a period of time

4. • Once first initial stretch is completed the muscle
relaxes and is able to be stretched to greater length
• The joint is moved through it's range of motion

5. Hamstring Static Active Stretch

6. What is Dynamic Stretching?
• Stretching whilst moving
• Utilizes momentum from form, static-active
stretching strength
• Propels the muscle into an extended range of motion

7. • Dynamic stretching increases range of
movement, blood and oxygen flow to soft tissues
prior to exertion
• Utilizes three main concepts: speed of
movement, momentum and active muscular effort
• Unlike Static stretching the Dynamic stretch is not
held

8. Dynamic Hamstring Stretch

9. Comparison
Benefits of Static Stretching Benefits of Dynamic Stretching
• Good for older aged subjects • Increase in performance of
vertical jump, sprinting and
• Long term benefit for increasing strength.
ROM
• Sports specific movements.
• May help prevent muscular
injuries (especially LT) • Increased body temperature, heart
rate and blood flow.
• Corrects Muscular Imbalances
• Increased ROM (unsure of LT
• Decreased stiffness and viscosity effects)
• Increased elasticity

10. Comparison
Negative effects of Static Stretching Negative effects of Dynamic Stretching
• Negative effect on some • Unsure of Long term effects
performances; strength, jumping
and sprints • High intense movements on joints
and muscles, can injure if done
• May affect the neurological incorrectly
sensitivity (decreased sensitivity)
• Negative effect on acceleration
• May result in decreased body
temperature
• May result in musculoskeletal
injuries

11. Opinion Time
• Sports dependent
• Age dependent
• Rehabilitation process/Injury prone
• Specific muscle that needs to be targeted
• Long term results of Dynamic Stretching?

12. References
• Coons, J. M. (2008). The effects of static and dynamic stretching on
flexibility and vertical jump. United States -- Tennessee, Middle
Tennessee State University. Ph.D.
• Estes, T. M. (2008). The effects of static and dynamic stretching
protocols on a 30-second anaerobic bicycle test. United States --
Pennsylvania, California University of Pennsylvania. M.S.
• Murphy, J. C. (2008). Effect of acute dynamic and static stretching
on maximal muscular power in a sample of college age recreational
athletes. United States -- Pennsylvania, University of Pittsburgh.
Ph.D.
• Oakley, J. C. (2007). The effect of dynamic and static stretching on
performance. United States -- Pennsylvania, California University
of Pennsylvania. M.S.: 89 p.

13. References cont.
• Perry, C. (2011). The acute effects of various types of
stretching (static, dynamic, ballistic, and no stretch) of the
iliopsoas on 40-yard sprint times in non-athletes. United States
-- Nevada, University of Nevada, Las Vegas. D.P.T.
• Rapking, K. M. (2010). The effects of dynamic and static
stretching on range of motion and performance. United States
-- Michigan, Michigan State University. M.S.
• Troumbley, P. (2010). Static versus dynamic stretching effect
on agility performance. United States -- Utah, Utah State
University. M.S.