Dynamic Stretching

Dynamic stretching is a stretching technique in which joints are moved repeatedly through a controlled range of motion using active muscular contractions, without holding a prolonged position at the end of the movement. The movements are typically continuous and can progressively approach the available end range of the joint. Dynamic stretching is commonly incorporated into warm-ups before exercise or sport .^1,2

Dynamic stretching can produce an immediate increase in joint range of motion. Research suggests that these changes may involve temporary alterations in the mechanical properties of the muscle-tendon unit as well as increased tolerance to stretching. Because the technique involves repeated voluntary movement, it can also increase muscle temperature and neuromuscular activity, depending on how it is performed .^1,2

When performed as part of a warm-up, dynamic stretching generally does not produce the short-term reductions in maximal strength or power sometimes observed after prolonged static stretching. Reviews have reported small improvements or largely preserved performance in activities involving force, power, sprinting, and jumping, although effects depend on the movements, duration, intensity, and subsequent activity .¹

Dynamic stretching is distinct from static stretching and is often distinguished from ballistic stretching. Static stretching holds a relatively fixed position near the end of the available range of motion, whereas dynamic stretching uses controlled active movement. Ballistic stretching typically involves faster, momentum-driven or bouncing movements and is sometimes grouped with dynamic stretching in research, so the boundary between the two terms is not always defined consistently .^1,2