There are two main types of stretching: dynamic and static. Dynamic stretching involves more active movement than static stretching. Rojas explains, “Static Stretching is a passive movement that you hold for an extended period of time, and dynamic stretching is a movement that you hold for a short period of time. Static stretching is physically lengthening the (muscle) tissue” as opposed to preparing the muscle for movement.”
Most likely, you are already somewhat familiar with static stretching. Static stretching exercises include the traditional quadriceps stretch, figure-four stretch, and toe touch. Many static stretching exercises can be performed while sitting down and standing in place.
Dynamic stretching on the other hand, might not immediately look like what we tend to think of as stretching. Sometimes confused with drills, dynamic stretching is a great way to warm-up the muscles for a run or workout.
Examples of some dynamic stretches are walking knee-hugs, deep lunges with a lumbar twist, and a walking hamstring stretch. If you have ever participated in a team sport, you’ve very likely engaged in dynamic stretching before a competition or practice. Dynamic stretches can help prevent muscle strains and tears during strenuous activity, making them a very important part of any workout.