Exercise and Nutrition Myth Busters: Dynamic vs. Static Warm Ups

While many people focus on their muscle strength when exercising, not enough focus on their flexibility. Flexibility generally refers to the range of motion in the muscles and joints. When muscles are too tight, they are more likely to sprain or tear during any type of exertion. There are many modes of flexibility exercises and some should only be used pre or post workout.

       

Static stretching refers to stretching a certain muscle or muscle group for an extended part of time, usually 30 seconds to 2 minutes. An example would be to hold one leg outstretched with the heel on the floor to stretch the hamstrings. This used to be the go to warm up routine for many people prior to exercise or competition. “It is known now that this could be detrimental to performance like power production and could lead to injury.”3) SoTherefore, new ways to warm up were developed.

       

Nowadays, most strength coaches will use a dynamic warm up as opposed to static stretching in order to get warm. Dynamic warm-ups utilize continuous movement to increase blood flow by causing vasodilation as the muscles become warm, increase the speed of contraction and relaxation of the muscles. For example, to warm up the hamstrings, one would stand and reach with both hands to grab their toes to activate the stretch of the hamstring. However, instead of holding the stretch, the participant would let go after a second or two and repeat this for a certain number of reps. In a study testing the “effect of dynamic versus static stretching in the warm-up on hamstring flexibility, the study demonstrated that dynamic stretching enhanced static as well as dynamic flexibility. Static stretching only had an effect on static flexibility not dynamic.” 3)  

       

Do not discount static stretching, because it still has its place. Static stretches are performed with a prolonged hold and are used to increase the length of soft tissue and the flexibility of a specific muscle.  This form of stretching has the most profound effect on a specific tissue known as collagen. Collagen is the cellular framework found in our muscles, tendons, and ligaments. “Recent research has found that static stretches have a neuromuscular effect on the muscle’s performance and may decrease strength in the stretched muscle group for up to one hour.” 2)

       

No one should shy away from dynamic and static warmups, however, just make sure you use them during appropriate times to maximize your performance gains and minimize risk of injury.

1) Cramer, J., Housh, T., Weir, J., Johnson, G., Coburn, J., & Beck, T. (2004). The acute

effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. European Journal of Exercise Physiology, 93(5), 530-539.

2) Kistler, B.M., Walsh, M.S., Horn, T.S., & Cox, R.H. (2010). The Acute Effects of Static

Stretching on the Sprint Performance of Collegiate Men in the 60- and 100-m Dash After a Dynamic Warm-Up. Journal of Strength and Conditioning Research, 24 (9), 2280-2284.

3) Shrier, I. Stretching before exercise does not reduce the risk of local muscle injury: A critical

review ofthe clinical and basic science literature. Clinical J. Sports Med. 9: 221-7. 1999.