Understanding Stretching: Static vs. Dynamic

Stretching is widely recognized as beneficial, yet it’s interesting to note that there are essentially two main types, each offering distinct advantages.

Static stretching is about holding a stretch to elongate the muscle for a longer duration, typically between 30 to 60 seconds. In contrast, dynamic stretching involves active movements designed to improve mobility.

To delve deeper into this, I had a chat with Jill Drummond, a certified Pilates instructor from BODYBAR Pilates. She shared insights on the distinctions between these two methods and even suggested a routine that blends them effectively to enhance overall mobility.

What is Static Stretching?

According to Drummond, static stretching is what most people visualize when they consider stretching; it’s about targeting a specific muscle by holding a position. This method not only helps in elongating the muscles but also increases flexibility, alleviates stiffness, and enhances relaxation and recovery.

What is Dynamic Stretching?

Dynamic stretching, which is a key part of Pilates, involves controlled movements that engage joints and muscles, promoting their full range of motion. These motions are reflective of everyday activities, helping to boost overall mobility and joint function. Furthermore, it aids in blood circulation, muscle stiffness reduction, and can even help prevent injuries.

For optimum results, Drummond recommends incorporating both types of stretches into your routine. This balanced practice is not just about flexibility; it enhances mobility and functional movement.

A 15-Minute Stretching Routine

Drummond emphasizes that dedicating 15-20 minutes daily to mobility-focused activities can significantly improve your flexibility and movement quality. If you’re new to this, starting with three stretching sessions a week is advisable, as it can take some time for your body to adapt. You can gradually work up to five to seven sessions weekly.

1. Bridge

Time: 60 sec

What it does: This dynamic movement warms up the hips, glutes, and spine.

How to do it:

• Lie on your back, knees bent, and feet flat on the floor.
• Engage your core and glutes while pressing through your heels to lift your hips, ensuring a straight line from shoulders to knees.
• Slowly lower your hips, rolling down vertebrae by vertebrae to return to the starting position.
• Repeat for the designated time, maintaining a slow pace.

2. Dynamic Thigh Stretch

Time: 60 sec each side

What it does: This functional movement stretches the hamstrings and inner thighs, which can lead to hip and knee discomfort if tight.

How to do it:

• Lie on your back, placing one foot in a Pilates ring or towel.
• Extend and lift the leg, then gently reach it wide to stretch the inner thigh.
• Move the leg across your body to target the outer thigh, pausing in each position without lifting the hips.
• Switch legs and repeat.

3. Saw

Time: 60 sec

What it does: A classic Pilates move that enhances rotational mobility in the upper body and stretches the lower body.

How to do it:

• Sit with legs extended slightly wider than hip-width, arms out to the side.
• Rotate your torso to the right, reaching towards your left toes.
• Return to center and repeat on the opposite side, exhaling during the rotation.

4. Figure 4

Time: 60 sec each side

What it does: A static stretch that targets the piriformis, which can get tight from prolonged sitting.

How to do it:

• Sit in a chair with your feet flat on the floor.
• Place your right ankle over your left knee.
• Engage your core and hinge forward from your hips to feel the stretch in your right glute.
• Hold, then switch to the other side.

5. Runner’s Lunge

Time: 60 sec

What it does: Stretches the hip flexors while also engaging the upper body.

How to do it:

• Start on all fours, placing your right foot outside of your right hand while stretching the left leg back.
• Gently lower your hips towards the floor, holding for a few breaths.
• Switch sides and continue alternating.

6. Swan Stretch

Time: 60 sec

What it does: Stretches the front of the body including the chest, abdominals, and hip flexors.

How to do it:

• Lie facedown with your hands under your shoulders, legs extended.
• Press your hands into the mat and lift your chest, drawing your shoulders back.
• Hold for a few breaths, then lower slowly and repeat.

7. Child’s Pose Side Reach

Time: 30 sec each side

What it does: A soothing stretch for the glutes, back, shoulders, chest, and side body.

How to do it:

• Begin on all fours, then shift your hips back toward your heels.
• Extend your arms forward and allow your chest to sink.
• Place your right hand over the left to stretch your right side; hold and then switch sides.

8. Upper-Body Flow

Sets: 2 Time: 15-30 sec each stretch.

What it does: Great for finishing a mobility session by transitioning smoothly from one stretch to another.

How to do it:

• Upper-back stretch: Kneel and reach forward, curling your spine.
• Chest stretch: Kneel, lift arms and bend elbows to gently pull back.
• Shoulder stretch: Cross your right arm over your body and pull gently; repeat on the left.
• Triceps stretch: Raise your right arm and bend it behind your head, gently pulling back on your elbow with the other hand.