It’s a age old debate on which is better for you & when to do which, but it appears now with research & studies we have a much clearer answer.
So firstly… What’s static stretching? And what’s dynamic stretching? Static stretching is a stretch held in a static (hence the name) position for a set amount of time. Dynamic stretching is essentially movements that stretches one or several muscles over a continuous movement.
Which is best & when?
So both have some positives and negatives, but when done correctly you can benefit a hugely.
Post workout & between sets (on a fully pumped muscle). Firstly avoid doing static stretching pre-workout, as it will decrease strength. Doing these stretches post workout and on sets when the muscle is fully pumped stretches the muscle fascia you will elicit an anabolic response. Stretching between sets when the muscle is already engorged with blood is said to increase muscle hyperplasia (increase in total muscle cells & fiber).
For those that don’t know dynamic stretching is stretching with constant movement. Dynamic stretching is best to perform pre workout, as it won’t have the negative impact of decreasing strength. Dynamic stretching is a great way to avoid injuries when performed pre-workout & overall will help with overall mobility.
Combining these 2 forms of stretching will not only help prevent injury, but it can help with increased muscle size & improve overall mobility.