Dynamic or static?
Works well
- Dynamic moves before training: leg swings, lunges, arm circles
- Ramp-up sets of your first lift
- Static holds after training or on rest days
Skip
- Long static holds (over 60 s) right before heavy or explosive work
- Bouncing into end range
- Stretching through pain
A five-minute routine
- Hip circles and leg swings30 seconds each side.
- World’s greatest stretchThree slow reps a side.
- Cat-cowEight easy reps.
- Thoracic rotationsFive a side.
- Child’s poseBreathe for 30 seconds.
Follow along
How long to hold
20–30 sper static hold is plenty for most people
2–3 ×a week builds flexibility over time
Key takeaways
- Dynamic before, static after
- Short holds, often, beat rare long sessions
- Mobility is earned with consistency
Sources
- Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence. Appl Physiol Nutr Metab, 2016.
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther, 2012.
A simple way to use it
Before training, move through the ranges you are about to load with a few minutes of dynamic work. Keep longer static holds for after the session or for a separate time of day. Ritual plans stretches around the muscles you trained, and each completed routine adds recovery points.