Glossary · Physiology & Health
Two different tools – not interchangeable
A warm-up actively prepares muscles, joints, and the nervous system for activity – typically through dynamic movements that deliberately raise body temperature, blood flow, and mobility. Static stretching, by contrast, refers to holding a stretched position for an extended period without active movement. The two have different effects and are therefore not equally suited to every point in a training session.
Long static stretching routines immediately before class are part of tradition in many dance forms. Reviews show, however, that isolated, longer-held static stretching immediately before explosive movement can briefly reduce force output, while dynamic stretching tends to maintain or even improve performance. A recent study of contemporary dancers found that both a stretching technique alternating muscle contraction and relaxation (proprioceptive neuromuscular facilitation, or PNF) and dynamic stretching led to greater and more lasting improvements in flexibility than static stretching alone. This does not mean static stretching has no place in dance – short bouts of up to about 60 seconds per muscle group within a broader, active warm-up show little negative effect. What matters is sequencing: an active, dynamic warm-up before technically demanding or jump-intensive work, with longer static stretching sessions placed at a separate time, for example at the end of training.
Because a poorly timed warm-up can weaken the body's preparation for activity, CENIT e.V. considers it important to clearly convey the difference between active warm-up and static stretching. Knowing which tool serves which purpose supports long-term flexibility development while also reducing injury risk during technically demanding work.
This entry serves to convey knowledge in a prevention context and is not a substitute for individual training-science or medical advice. For a warm-up program tailored to you, we recommend consulting professionals experienced in dance medicine – for example through ta.med's referral network or the resources provided by IADMS.
Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633–2651. doi.org/10.1007/s00421-011-1879-2 · Yan R, Lin G, Peng W et al. Time-dependent effects of acute stretching on power, balance, and flexibility in contemporary dancers: a randomized crossover trial. Sci Rep. 2025;15:15489. doi.org/10.1038/s41598-025-00027-0 · IADMS Resource Paper: The Importance of a Good Warm-Up. International Association for Dance Medicine & Science. iadms.org
