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Dynamic stretching and its benefits

Updated: Mar 25

Dynamic stretches weren't even yet a thing when I did my degree in physiotherapy. I still vividly remember the first time that I witnessed a runner swing their leg from side to side as if they were trying to dislodge the limb. Fast forward to today and you'll find that these (and many stranger moves) are now an integral part of what we see as a good warm-up routine. In this article online physio Maryke explain what dynamic stretches are and why we should all be doing them before we exercise.

The benefits of dynamic stretches.

In this article:

  • What’s a dynamic stretch?

  • The benefits of dynamic stretching

  • Drawbacks of dynamic stretches

  • What it doesn’t do

  • Summary

What’s a dynamic stretch?

Dynamic stretching is when you do repetitive movements that actively move/stretch a muscle as far as it will allow you to and then immediately move back out of the position. They can be done standing or while moving. They are controlled movements and should not be confused with ballistic stretches that usually involve rapid bouncing.

Examples of dynamic hamstring stretches include swinging your leg forwards and backwards while standing or when you do straight leg marching. One of my favourite dynamic hip flexor stretches is the squat walk that the woman in the picture is doing.

The benefits of dynamic stretching

There's strong evidence that dynamic stretches can enhance explosive performance such as jumping, running or sprinting as well as balance and agility. This type of stretching wakes the muscles and nervous system up and prepares them for forceful movements.

Dynamic stretches can also help to improve your flexibility, but they're not quite as effective as static stretches. The problem is that static stretches have been shown to sometimes switch muscles off (if held for longer than 45 sec) which is not ideal if you're about to compete! This is where dynamic stretches can come to the rescue.

Performing a set of dynamic stretches after static stretches can wake your muscles back up thereby ensuring that you don’t see any negative effect on your performance (ref, ref & ref). If having good flexibility is important to your sport, I would suggest that you hold static stretches for less than 45 seconds and follow it up with a good set of dynamic stretches and a sports specific warm-up.

You can consult an experienced sports physio online via video call for an assessment of your injury and a tailored treatment plan. Follow the link to learn more.

Drawbacks of dynamic stretches

Dynamic stretches can tire your muscles out and decrease your performance if you do too many repetitions. There are currently no clear guidelines on what actually constitutes “too many”. It may very well depend on your level of fitness.

As a guideline I would suggest that if you feel out of breath or tired after your warm-up, you have likely done too much.

What it doesn’t do

There is currently no evidence to suggest that dynamic stretches can decrease muscle soreness (DOMS) after exercise. Their effect on injury prevention has also not been investigated so far. I would argue that any activity that wakes the nervous system up will likely help to prevent injuries, but we'll have to wait a bit longer for the research to confirm this.


  • Dynamic stretches should be included as part of your warm-up regime.

  • They wake the muscles and nervous system up and get them ready for exercise.

  • It can enhance your performance as long as you don’t do too many repetitions.

  • You should do a set of dynamic stretches after static stretches in your warm-up.

  • They don't prevent muscle soreness.

  • We don't yet know for certain if they help to prevent injuries.

Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.

About the Author

Maryke Louw is a chartered physiotherapist with more than 15 years' experience and a Masters Degree in Sports Injury Management. Follow her on LinkedIn or ReasearchGate