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KEY POINTS:

1. There are two main types of stretches - Dynamic and Static - which have opposite effects on the body. 

2. Dynamic stretching (anything that stretches your muscle while moving) should be done before exercise as it increases blood flow, muscle temperature, and range of motion.

3. Static stretching (holding your muscle in a stretch for a period of time) should be done after exercise as it helps to align muscles and reduce tension.

Today’s Exercise: Stretching routines

Check out these dynamic stretches you can do before your workout and these static stretches you should do post-workout.

More on Stretching

Stretching is an incredibly important element of athletic performance that is often overlooked. Regular stretching decreases muscle tension, reduces pain and improves range of motion. 

But what kind of stretches should you do?

There are two major categories of stretches: static and dynamic. Static is the name for traditional stretches where you put a muscle on stretch and hold it for a period of time. Dynamic activation is the name for any motion that extends your muscles while moving, like swinging your legs or arms, or doing lunges before a workout. Each type of stretching has an opposite effect on the nervous system.

Before you exercise, dynamic activation is the preferred approach. Dynamic activation causes excitatory signals to be sent from your brain to your muscles and increases range of motion, blood flow, and muscle temperature (all of which help with exercise!).

Static stretching is best done when you are cooling down or when you're just stretching to relax. It helps to align your muscle fibres and reduces tension. So do this type of stretching after a workout.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.