“Stretching” isn't one single activity. The two broad categories — static and dynamic — work differently and are generally suited to different moments.
Two Different Approaches
Static stretching means holding a position, without movement, typically for somewhere between 15 and 90 seconds. Dynamic stretching means actively moving a joint through its range in a controlled, repeated motion, rather than holding still.
When Dynamic Stretching Makes Sense
According to Cleveland Clinic, dynamic stretching is generally recommended as part of a warmup, since it helps rehearse movement patterns and can increase blood flow ahead of activity.
When Static Stretching Makes Sense
Cleveland Clinic notes that static stretching tends to work better as part of a cooldown, once muscles are already warm, and is more associated with building flexibility and reducing muscle tension over time than with preparing for immediate activity.
| Aspect | Dynamic Stretching | Static Stretching |
|---|---|---|
| What it looks like | Continuous, controlled movement | Holding a position, still |
| Best timing | Before activity, as a warmup | After activity, as a cooldown |
| General benefit | Movement rehearsal, blood flow | Flexibility, reduced tension |
Where Assisted Stretching Fits
Assisted stretching sessions typically resemble static and active-assisted stretching — held positions guided by a practitioner — and are generally not intended to replace a dynamic warmup right before you tee off. See Assisted Stretching Before vs. After Exercise for more on timing.
Dynamic stretching generally prepares the body to move. Static stretching generally works on how far it can move.