Full body stretches for the athlete should prepare the body for an upcoming activity. A soccer player should prepare for lots of running and kicking whereas a surfer should prepare for paddling with the arms and being able to jump up onto the board. This post will review the differences between static and dynamic stretching and when to incorporate each around workouts and athletic competitions. Full body stretches are provided at the end of the post for you to incorporate into your own stretching routine. Try them out and find what works for you!
**This is not medical advice. Please consult your medical provider for more information.
Why You Should Incorporate a Full Body Stretching Routine
Flexibility and mobility are vastly different concepts. While stretching will enhance flexibility, flexibility is also an important aspect of movement and can enhance your mobility.
Our body’s muscles are comprised of fibers. These fibers naturally shorten and lengthen when we move. Over time, these fibers can become overly shortened and lengthened. The shortened muscle fibers are what you commonly feel as your stiff muscles. Shortened fibers prevent us from moving through our full range and this is how we can lose mobility over time.
Stretching helps counteract this phenomenon from happening. Stretching stiff muscles helps to lengthen the shortened muscle fibers so you can move as your body is intended to.
To maximize your efforts with stretching, it is important to have awareness of your own body and what areas need extra attention. If you are having difficulty reaching down to pick up objects from the ground because you feel stiff, you will want to address the regions that are stiff and limiting you.
A full body stretching routine that is performed consistently can help you reach these goals and feel better overall. Full body stretches for athletes can help goals of feeling more prepared for competition and reducing chances of injury.
Static vs Dynamic Stretching
Static stretching refers to holding a stretch for a length of time. There is no extra movement involved with static stretching.
Whereas with dynamic stretching, you are performing a controlled movement through a repeated range of motion that alternates between loading and unloading a muscle/muscle group.
While both static and dynamic stretching have been shown to improve range of motion, the evidence is not clear on one being more beneficial than the other. Some studies show a significant difference between dynamic and static stretching while others found no statistically significant difference.
Where research has been shifting focus is in the world of athletics. Dynamic stretching may be more beneficial for athletes prior to workouts and athletic competition compared to static stretching.
The Benefits of Full Body Stretching for Athletes
Dynamic stretching should ideally prepare your body for what activities are to come. The stretching movements should mimic the movements you will be performing with a given activity.
For example, a sprinter should take their lower body through a series of end range hip flexion and extension variations while simultaneously working on reciprocal arm drives. This may involve a series of leg swings for the lower body and downward dog into a pike to incorporate the full body. For someone who enjoys rock climbing, bear crawls or mountain climbers could be beneficial.
The idea behind mimicking the same movements is to warm up the same muscle groups and body parts that will be used in your selected activity or sport.
Other benefits that come from stretching prior to athletic activities include:
- reducing the risk of injury
- increasing blood flow to muscles
- allowing muscles to work more effectively
- increasing stretch tolerance with greater ranges of motion
- improving athletic performance
In fact, this study found that dynamic stretching of the hamstrings reduced passive stiffness and was maintained for up to 90 minutes. Incorporating movements like this with athletes who strongly rely on hamstring activity (think runners, sprinters, soccer players, etc.) could significantly reduce the risk of hamstring injuries.
Static stretching is better post workout to cool down. It takes your body back to a pre-workout state.
Personally, I like a more gradual cooldown involving a slow jog or walk for a short time to bring my heart rate back down closer to resting state followed by a short duration of static stretching to complete the cooldown process. Everyone is different, so make sure to try different cooldowns to find what you prefer.
The Best Frequency and Hold Times for Stretches
When performing static stretches holding for a duration of 15-30 seconds is ideal and repeating for 2-3 sets. To effectively notice changes in range of motion, stretches should be performed at a minimum 2-3 times per week. However, results may be seen more quickly if performed every day. Once you have achieved greater range of motion, a maintenance stretching program can be adopted which may vary down to a few times per week, depending on your needs.
Full body stretches for outdoor athletes should consist of a warm-up period ranging from 5-10 minutes should be ideal. For individuals participating in heavy activity or activity over a very long duration (>4+ hours), a slightly longer warm-up period may be beneficial.
What is the Best Time of Day to Stretch?
The easy answer to this question is whatever time of day will get you to perform your stretches is the best time of the day to stretch.
“Whatever time of day will get you to perform your stretches is the best time of the day to stretch.”
This links back to consistency. If you stretch one day out of the week for about a minute, is that going to be of benefit to you? Most likely not. If you are sporadic with your stretching and find yourself stretching 3 days/week one week and then you miss 2 weeks, this will also not be of benefit.
Find a time of day that you can easily incorporate into a routine. Habit stacking is a great way to do this. Stretching while sipping on your morning cup of coffee or adding some gentle movement after a warm shower at the end of the day can help with consistency.
Full Body Stretches to Try
If you or someone you know participates in outdoor activities, give these full body dynamic stretches a try. If one (or all of them) stand out to you, start incorporating them on a regular basis to improve your range of motion and your athletic performance!
Leg Swings
Perform this exercise in two directions: forward/backward and to the sides.
Begin by holding onto something sturdy to help you maintain your balance. With the opposite leg, swing it forward and backward up to 20 times. Be careful not to let your hips rotate while doing this.
Then, face forward while holding onto something sturdy for balance. Swing your same leg out to the side away from your body then back towards midline. Perform your leg swings laterally up to 20 times.
Repeat on the other leg.
Runner’s Lunge + Thread the Needle
Start in a runner’s lunge position: step far forward with your right leg so your left leg is extended behind you. Bend your right knee so you are in a deep lunge. This is your starting position.
Take your left arm and reach it under your right leg while simultaneously rotating your trunk to the right side. At the end of the range, rotate your trunk to the left and extend your left arm out and up towards the ceiling. This movement is known as threading the needle.
Perform 10-15 repetitions alternating with the twists from side to side. Then switch your legs and repeat by twisting with the opposite arm for the same number of repetitions.
**Added bonus: this will challenge your balance too! Try it out and you’ll see how.
Downward Dog Pedaling + Cobra
Begin in your cobra pose: your belly is on the ground with your legs extended behind you and you are pressed up through your arms with your trunk extended.
Transition by moving into the downward dog position with your hands and feet on the ground and your bum reaching towards the ceiling. Your knees and elbows should be straight.
Next begin your pedaling: lift one of your heels off the ground. Place that heel back on the ground while simultaneously lifting the opposite up. Continue for 3 reps on each side (you should look like you are prancing with your legs). Then transition back from your downward dog into cobra again.
Repeat this sequence up to 5 times.
Angels on Foam Roller
You can use a full foam roller or 1/2 foam roller for this exercise.
Lie on the foam roller with it down your spine. If your foam roller is not long enough to support your head, use pillows for head support.
Open your arms up in a goal post position (90/90). While keeping your elbows flexed at 90 degrees, move your arms up and down as if you are making a snow angel.
Try to keep the back of your hands towards the ground. In other terms, don’t allow your arms to start lifting up towards the ceiling. You want your chest to open up during this exercise.
Perform 2 sets of 10 reps.
90/90 Hip Stretch
Sit on the ground with your hips and knees flexed to 90 degrees. One leg will be internally rotated and the other will be externally rotated.
While twisting your trunk to the opposite side, you will rotate your hips to the opposite direction. The leg that was internally rotated will move into external rotation and the leg that was externally rotated will move into internal rotation.
This exercise can be more aggressive, so move your hips as much as you can tolerate.
TL;DR
This post reviews the differences between static and dynamic stretching and which is more beneficial for athletes. It takes a quick look at the research behind stretching, as well as providing a series of full body stretches for athletes to try!
References
- Behm, D.G., Alizadeh, S., Daneshjoo, A. et al. Potential Effects of Dynamic Stretching on Injury Incidence of Athletes: A Narrative Review of Risk Factors. Sports Med 53, 1359–1373 (2023). https://doi.org/10.1007/s40279-023-01847-8
- Iwata M, Yamamoto A, Matsuo S, et al. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019;18(1):13-20. Published 2019 Feb 11.
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
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