Dynamic & Static Stretching Examples

What are some great dynamic and static stretching examples for better training, performance, and relaxation?

In this article we will show you:

  1. Dynamic stretching routine example
  2. Examples of great static stretches

We will even answer these important questions for you:

  1. Should you start with a dynamic or static stretch before you workout?
  2. What stretches should you do after your workout?

Dynamic stretching routine example

Here is an example of a great dynamic stretching warm-up routine:

Examples of great static stretches

Important notes before attempting these stretches:

  • Only do these static stretches when your muscles are warm and mobile because they will have the elasticity to lengthen as opposed to tearing the muscle when cold.
  • Hold each stretch for 30-60 seconds because anything less than 30 seconds will not make a difference in lengthening your muscle fibres. On the other hand, if you hold for too long you may risk injury.
  • All these examples have been taken from the most qualified physiotherapists on youtube

The best way that you can stretch specific muscles from the neck down:


Tricep stretch:

Bicep stretch:

Mid back & rhomboid stretch:

Chest stretch (Pectoral Major & Pectoral Minor):

Shoulder stretch:

Rotator cuff stretch:

Lats stretch

Abbs stretch:

Forearm stretch:

Lower back (Quadratos laborium):

Lower back (Disc):

Hip stretch:

Quad stretch:

Glute stretch:


Watch this video first before attempting this hamstring stretch:

Calf stretch:

Abductor stretch:

Should you start with a dynamic or static stretch before you warm up?

Dynamic Stretching is for pre-workouts

Why do you do dynamic stretching before a workout as opposed to static stretching?

Dynamic stretching is important before a workout because it will help you work on the eccentric lengthening of the muscle where your joints will be able to move through its full range of motion, rather than increasing the length of the muscle which static stretching does.

Static stretching is where you actually hold the stretch. It is best for post workouts because that is where you are able to interfere with your cross-bridging of the muscle fibres. Basically: When you are static stretching you are increasing the length of the muscle which you do not want to do before a workout.

Why? You can actually interfere with the length-tension relationship inside of the muscle fibre. This is not something you want to do before you workout because your mind is not feeling the muscles the way that it is used to feeling them; in the stored pattern of movement which will prevent your mind and muscles from working together.

All smart fitness individuals or high-level athletes know about the importance of dynamic stretching prior to working out to ensure that injury is minimised and performance is enhanced.

What stretches should you do after your workout?

Static stretching is for pre-workouts

Static stretching the type of stretch where you actually hold for a period of time (30-60 seconds).

If you started static stretching before your workout when your muscles are potentially cold. It is like taking a rubber band out of the freezer and pulling on it for a period of time. What is likely going to happen? The band (your leg) will snap (tear or strain your joints/muscle fibres).

It’s important that you complete static stretches after your workout when warm because this is when your muscle fibres are elastic, like a rubber band at room temperature. Remember not to overstretch your muscles because this can also put you at risk of injury.

Alternatively, if you do not have time after a workout to static stretch. A great time to static stretch is in fact before bed. Why? Because when you sleep your muscle fibres are being healed, rebuilt and therefore shortened. So when you are able to lengthen your muscles before bed this is a perfect end to the muscles you worked that day.


There we are. I hope that you found these stretching examples helpful and that you now have more knowledge for today or the next time you stretch.

In the static stretching examples above, we have labelled most of the muscles in which you can stretch. While you don’t have to do each stretch after every single workout, it is important to stretch the muscles that you have been working.

For example, if you’ve just had a leg strengthening workout and only have a short amount of time left in the day. I’d recommend focusing your static stretching on the lower part of your body because this is where shortened muscles need lengthening.

The key steps of this article were:

  1. Do a full body dynamic stretching routine before every workout
  2. Static stretch after your workout or just before bed
  3. Ensure your muscles are warm before you static stretch

Related blog article:

Why is stretching important?

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