Static stretching exercises, in which a body position is held stationary for a predetermined period of time (typically 10-30 seconds), are habitually recommended by some sport coaches to improve range of motion within joints, enhance performance, and reduce the risk of injury prior to activity (30,36,46). It uses the muscles themselves to bring about a stretch. Sport specific movements are used to move the limbs through greater RoM. Dynamic stretching is a type of stretching that is defined as “controlled, sport-specific movements that are designed to increase core temperature and enhance activity-related flexibility and balance,” according to the American College of Sports Medicine. The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. “[It] is a perfect way to warm up the specific muscles and joints before a workout. Dynamic stretching will increase blood flow to the muscles, ligaments, and tendons. And this will reduce the likelihood of an injury. Dynamic stretching is an active type of stretching where you do not hold the stretches but you would stretch with movement. Dynamic Stretching. When you're deciding between dynamic vs. static stretching, consider when you're stretching, how warm your body is and what you want stretching to accomplish. Dynamic stretching is a form of active movement that isn’t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity. This will properly prepare your muscles for exercise. By including dynamic stretches as part of your warmup, you ease your body from rest into motion. It involves whole body movements and actively moving a joint passed its RoM without holding the movement at its endpoint. This is usually repeated around 10-12 times. Static stretching, as the name implies, requires no movement. A few examples of dynamic stretching movements would be jumping jacks, torso twists, and arm swings. It's different from traditional "static" stretching because the stretch position is not held. Dynamic stretching is a lesser known form of stretching because its purpose is not well understood by many people. It increases blood flow and joint mobility,” he adds. Dynamic stretching is when a stretch is performed by moving through challenging yet comfortable motions a few times. Doing dynamic stretches can even help you recover faster from injuries. Dynamic Stretching. Differences The difference between the two is the use of motion, the amount of time muscles are being stretched, and how far the muscles are being stretched. But it is good way to warm up for your sport and has shown to improve performance. You are always moving or dynamic. Especially when performing high-intensity exercises like hill sprint training. 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