Dynamic Stretching Explained

What is Dynamic Stretching? How do you do it? And does it really live up to the hype?

by Brad Walker | First Published February 8, 2015 | Updated September 11, 2017

Dynamic Stretching has received a lot of attention lately, and rightfully so. It’s a great form of stretching that is essential for many sports that require high levels of explosive power and speed. So let’s take a closer look at dynamic stretching.

What is Dynamic Stretching?

Although there are many different ways to stretch, they can all be grouped into one of two categories; static or dynamic.

The term dynamic stretching (or dynamic stretches) refers to any stretching exercise that is performed with movement. In other words, the individual uses a swinging or bouncing movement to extend their range of motion (ROM) and flexibility.

How is Dynamic Stretching Different from Static Stretching?

The main difference between dynamic stretching and static stretching is that static stretches are performed without movement. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. While dynamic stretches are performed with movement.

What is Dynamic Flexibility?

The term dynamic flexibility refers to an individual’s absolute range of motion that can be achieved with movement. In other words, how far you can reach, bend or turn by using velocity and momentum to achieve maximum range of motion.

A similar definition comes from Corbin and Noble in the Journal of Physical Education and Recreation; they describe dynamic flexibility as “…the ability to use a range of joint movement in the performance of a physical activity at either normal or rapid speed.”

As all sport involves movement of some kind, a degree of dynamic flexibility is essential; even more so for sports that require rapid or explosive sprinting, jumping and throwing.

Is Dynamic Stretching Dangerous?

Just like any other form of exercise, dynamic stretching can be dangerous if used incorrectly. One of the main dangers or disadvantages of dynamic stretching is that it is very easy to over-do-it, or push the stretches too hard or too fast.

A Word of Warning! If you’ve never done any dynamic stretching before make sure you start off very gently and slowly. Be sure to give yourself at least 2 or 3 sessions of easy dynamic stretches (with adequate rest in between) before trying to push or extend your flexibility with more energetic or rapid dynamic stretches.

Some Examples of Dynamic Stretches

Take a look at the videos below for some examples of dynamic stretches that have been incorporated into a full body warm up routine.

Please remember the warning above. The individuals in the videos below are well-conditioned athletes with prior training in dynamic stretching exercises. If you have not done any dynamic stretching before, do not try to imitate the intensity of the stretches displayed in the video.

4 Types of Dynamic Stretching

Listed below are four different types of dynamic stretching exercises.

  • Ballistic Stretching: Ballistic stretching is an outdated form of stretching that uses momentum generated by rapid swinging, bouncing and rebounding movements to force a body part past its normal range of motion. The risks associated with ballistic stretching far outweigh the gains. Other than potential injury risk, the main disadvantage of ballistic stretching is that it can repeatedly trigger the stretch reflex (or myotatic reflex).
  • Dynamic Stretching: Unlike ballistic stretching, dynamic stretching uses a controlled bounce or swinging movement to move a particular body part to the limit of its range of motion. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
  • Active Isolated (AI) Stretching: Active isolated (AI) stretching was developed by Aaron L. Mattes, and is sometimes referred to as the Mattes Method. It works by contracting the antagonist (opposing muscle group), which forces the stretched muscle group to relax. The participant moves into the stretch quickly and smoothly, holds for 1 to 2 seconds and then relaxes. This is repeated 5 to 10 times.
  • Resistance Stretching and Loaded Stretching: Resistance stretching and loaded stretching are a form of dynamic stretching that both contracts and lengthens a muscle at the same time. They work by stretching a muscle group through its entire range of motion while under contraction. For this reason, both resistance stretching and loaded stretching are as much about strengthening a muscle group as they are about stretching it.

Best Time to use Dynamic Stretching

One of the main purposes of dynamic stretching is to prepare the body for activity or sport, which is why dynamic stretching is so effective as part of a warm up routine.

Please note though, that dynamic stretching is not THE warm up, is it only PART OF a warm up. A proper warm up has a number of very important key elements. These elements, or parts, should all work together to prepare the individual for physical activity and minimize the likelihood of sports injury. Click on the following link for a detailed explanation of how, why and when to perform your warm up.

Confusion about Dynamic Stretching

Recently, some coaches, trainers and authors have made the claim that dynamic stretching has replaced static stretching and that… “Dynamic stretching is the revolutionary new warm up method.”

It’s very important to remember that just as there are many different ways to strength train, there are also many different ways to stretch. However, although there are many different ways to stretch, no one way, or no one type of stretching is better than another.

Each type of stretching has its own advantages and disadvantages, and the key to getting the most out of stretching lies in being able to match the right type of stretching to the purpose or goal you are trying to achieve.

Dynamic stretching is not better than static stretching (and vice-versa; static stretching is not better than dynamic stretching), they are simply different; each with their own advantages and disadvantages.

Improve your Dynamic Flexibility

Remember, there’s no one best type of stretching. Every different type of stretching has its own unique advantages and disadvantages. And this is why I cover every type of stretching in the Ultimate Guide to Stretching & Flexibility.

It’s important not to rely on just one type of stretching all the time. You need to know which type of stretching is best for the goal you’re trying to achieve or the individual you’re working with. When you can match the right type of stretching to the individual and their goals, you’ll always get a better outcome.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and become loose, limber and pain free, grab a copy of the Ultimate Guide to Stretching & Flexibility. In no time you'll...

  • Improve your freedom of movement and full-body mobility;
  • Get rid of those annoying aches, pains and injuries; and
  • Take your flexibility (and ease of movement) to the next level.

If you’d like to be able to bend, reach and turn without restriction or discomfort, all the stretches you need are right here.

You'll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. The DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. While the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden without “paying-for-it” the next day.

A whole new level of comfort and freedom is waiting for you. Click here to discover how to improve your flexibility and fitness, and become loose, limber and pain free!


Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.