What is the difference between Static Vs. Dynamic Stretching?
- & Which one is more effective to increase Mobility for Crossfit!?
As we have covered in earlier posts, CrossFit is all about functional full body and full range of motion movements. And those depend a lot on mobility to be effective since mobility is what allows the body to maintain a neutral spine & keep everything stacked for a better “foundation”, increasing the efficiency of one’s movements.
As most may already know, mobility is a combination of flexibility & strength. To improve this, stretching is one of the training methods one should practice. It has been a question of most which among static stretching & dynamic stretching is a better method to practice to improve one’s mobility. You can read more about the difference between flexibility and mobilty HERE
Before we get there, let’s define the two types of stretching.
Static Stretching
Among all types of stretching, static stretching is by far, the most familiar & time-honored. It is when the body is placed into a position wherein the muscles to be stretched are under tension. It involves stretching a muscle to its furthest point & holding that for at least 15 to 20 seconds. It often focuses on a single muscle group with each stretch. Best examples are when one is sitting & reaching for the toes to loosen the back of the thigh or when one is lying on the stomach & pulling the foot to the to stretch the front of the thigh.
Static stretching is quite a safe & effective type with a limited risk of injury. It is the most preferable choice especially if one is a beginner.
Dynamic Stretching
Dynamic stretching, on the other hand, is the alternative way of putting things. It’s actually an approach that has increasingly grown by popular demand.
This method uses a gentler & more controlled movement not just of a single muscle group like in static stretching, but of multiple muscle groups. This is to increase one’s range of motion with each repetition. For example, in arm circles, the arms are kept in a straight position & the circumference of the range of motion in the shoulder increases with each circle done.
Choosing Your Stretching Method
To put things into perspective, the difference between the two is basically with static, the body isn’t really moving, while with dynamic, the body is moving.
At the end of the day, it’s all about which stretching method you choose to use and it will depend a lot on three important things
your activity level or the intensity of your workout routine,
the cues your body gives you
your desired outcome.
These will determine the stretching method most suitable for you.
Dynamic Stretching in CrossFit
With that in mind, if your goal is to perform better in CrossFit, it is highly advised to make use of the Dynamic Stretching method. Here are the reasons why:
Dynamic stretching warms up the muscles to their working temperature, helping them improve their function before your workout.
Dynamic stretching prepares best when it comes to high intensity workouts such as CrossFit. It makes the body ready for the intense routine unlike Static stretching which only temporarily lessening tension in the muscles.
Dynamic stretching improves the mind -> muscle connection and your motor patterns, which plays a crucial role in performing CrossFit.
Dynamic stretching improves one’s mobility which more likely reduces the probability of an injury. This positively affects one’s CrossFit performance.
But its not black and white, and no one says you can’t use both - in the same workout.
Test out doing dynamic stretches before your workout to get warm and priming yourself for your workout, and use the static stretches post workout to cool down, bring your focus inwards and relax before wrapping the session up.
My final advice: Remember to listen to your body & stretch at a sensation of 5-6 out of 10. It’s better to do little bit consistently than torture yourself with stretching to intensely.
