Pros and Cons of Static vs. Dynamic Stretching

You might be eager to jump into your exercise routine and rest when you're finished. But taking the time to warm up and cool down — even for just a few minutes — is essential. According to strength and conditioning trainer Aaron Leventhal, it may reduce your risk of injury and improve overall performance.

"Preparing for a workout can not only help your muscles but also gets you in the best mindset," said Leventhal, who owns Fit Studio in Minnesota. "Similarly, a proper cooldown can reduce muscle soreness, boost recovery, and promote flexibility and joint health."

That's where dynamic and static stretching come in. Dynamic stretching involves short, active movements. Static stretching requires you to hold your muscles in one position. They're both beneficial. But knowing when and how to use them for best results is important. Here's your cheat sheet.

What is dynamic stretching, and when should you use it? 

Dynamic stretching takes muscles through a full range of motion. It uses functional movements to prepare muscles for more intense activity.

How long should you engage in dynamic stretching?

When you're ready to exercise, you can set aside 5 to 10 minutes for a warm-up that includes dynamic stretching. So you'll be moving as you stretch, said Leventhal.

“The rule of thumb is that you don't overstretch a cold muscle,” he added. “That means you don't just get into a position and hold it, since that's a static stretch and your muscle isn't ready for it. That's like trying to pull on a frozen rubber band.”

What types of dynamic stretching should you do?

Ideally, dynamic stretching mimics the movements you're about to make as part of your workout. That way, you warm up the specific muscles you'll be using. For instance, if you're going to stretch before a run, a dynamic warm-up would fire up your leg muscles. You can do that with moves like bodyweight squats or walking lunges.

How many reps of dynamic stretching should you do?

Sometimes called active stretching, these dynamic moves are usually done for 10 to 12 reps in a controlled but steady way. They’re meant to be a gentle way to ease you into a workout, said Leventhal, not an intense kickoff to your exercise session.

What are some examples of dynamic stretches? 

When you add dynamic stretches to your pre-workout routine, remember to focus on the muscles you'll be using. For example, moves can target your shoulders, hamstrings, or even your whole body, depending on your activity. 

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Here are some examples of dynamic stretches: 

• Arm circles 

• Bodyweight squats 

• Hip circles

• Walking lunges 

• High knees 

• Jumping jacks

Dynamic stretching can also be handy during a strength-training workout, added Sean Kuechenmeister, a certified athletic trainer at NY Sports Science Lab who specializes in rehabilitation and sports medicine.

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What is static stretching, and when should you use it? 

When you're done with your workout, static stretching comes into play. Because your muscles are warmed up after exercise, it's easier to get into a deeper stretch, said Leventhal.

How long should you hold a static stretch?

Usually, you hold a static or passive stretch for 10 to 30 seconds. Then, you come out of the stretch for a few seconds and repeat it. Depending on how much you feel the muscle group needs to be stretched, you can repeat these moves two to four times.

Not only can this increase flexibility overall, but it also sends a signal to the nervous system to come back down and reset to its normal resting state, according to Leventhal. 

What types of static stretching should you do?

Unlike dynamic stretching, static moves don't have to match the workout you've just done. You can aim for whole-body stretches that engage several muscle groups, including those you just worked while exercising. They should include movements like gentle twists, side bends, and hamstring extensions.

"It takes about 2 minutes for muscles to adjust to a stretch, so you're going to need to work in sets of 30 seconds to accrue the amount of time needed to increase your flexibility," said Kuechenmeister. "Try to focus on specific areas of tightness unique to your body."

What are some examples of static stretches? 

When you add static stretches to your post-workout routine, it’s helpful to start by cooling down the muscles you've used during your workout. For example, if you’ve been running, you’ll want to focus on glute stretches or lower-body static stretches. But any routine will benefit from whole-body stretching. 

Here are some examples of static stretches: 

• Seated butterfly 

• Overhead triceps stretch

• Standing biceps stretch 

• Kneeling hip flexor stretch 

• Figure 4 stretch 

• Supine hamstring stretch

Remember that you'll be holding each stretch for about 10 to 30 seconds. So focus on good form by taking deep breaths, relaxing into the stretch, and releasing it slowly. Stretches generally feel either neutral or mildly challenging, said Leventhal. You shouldn't force yourself into a deeper stretch if you feel pain, tightness, or resistance.

What are the biggest benefits of static and dynamic stretching? 

We know that stretching provides several health benefits. Static or dynamic stretching may enhance some of those benefits.

For example, dynamic stretching can: 

• Increase muscle temperature 

• Improve range of motion 

• Reduce the risk of injury 

• Boost exercise performance

And static stretching can: 

• Increase blood flow 

• Improve flexibility and range of motion 

• Reduce muscle pain and stiffness 

What’s the best time to stretch?

Dynamic and static stretching sessions can be beneficial for your workouts. But you don't need to use them solely for that purpose.

You may have just gotten up in the morning. Or maybe you've been sitting for a few hours. In both cases, a few dynamic stretches can be very helpful for reducing joint stiffness and improving range of motion, said Leventhal.

It isn't advisable to jump into a sustained passive stretch since it can strain your muscles. But doing some dynamic arm circles after typing or a few lunges following a Netflix binge can help you reset yourself. It may even inspire you not to skip your workout that day.

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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