Before setting a timer, check whether the movement asks you to hold a position or repeat a motion.
General information from the Unknot team, based on public sources checked on 14 October 2026. This article has not been medically reviewed. The planning examples are not a personalised exercise programme.
1. How can you recognise each type?
In a static calf stretch, you settle into a position and hold it. In a dynamic movement such as a small hip circle, you keep moving in a controlled way. Cleveland Clinic uses both as examples. Read the action words: “hold” describes staying in place; “repeat” or “circle” describes movement. Check the full instructions as well as the target number.
2. Where do they fit around exercise?
Dynamic movements can be part of preparation for an activity. Mayo Clinic describes a dynamic warmup as practising similar movements at low intensity, then increasing gradually. For held stretches, it advises 5–10 minutes of light activity first, or stretching after exercise while muscles are warm. Do not treat a long held stretch as the whole warmup. The activity matters: preparing for a walk and preparing for a demanding sports session may require different routines.
Sources: Mayo Clinic: stretching safely · Cleveland Clinic: Dynamic vs static stretching
3. What does a moving warmup look like?
The NHS warmup sequence includes marching, heel digs, knee lifts, shoulder rolls and knee bends. Its shoulder rolls happen while marching, with five rolls forwards and five backwards, repeated for two sets. This is one published sequence, not a rule for every workout. Follow the complete routine and its suitability guidance if you choose it; a single shoulder roll does not represent the whole warmup.
4. Choose the movement before choosing the timer
For a hold, check the position, duration and whether you change sides. For a moving stretch, check the path, repetition count, support and space required. For example, a plan marked only “calves: 30 seconds” is incomplete: it does not tell you which movement to follow or whether the time covers one side. Save the movement name with the target so the next session is easier to follow. Our related duration guide explains hold timing; the walking guide covers where stretching fits on a route.
5. Keep movement controlled and comfortable
Dynamic does not mean forcing or bouncing at the end of a stretch. Mayo Clinic advises smooth movement and tension rather than pain. Ease out if stretching hurts. An injury or chronic condition may require adjustments; ask a healthcare professional about suitable movements if you have concerns.
Sources: Mayo Clinic: stretching safely
6. Read the Unknot preview
Unknot on iPhone provides illustrated demonstrations and numbered instructions. You can preview movements, adjust targets and pause. Use that preview to check whether your selected movement asks for a hold or repetitions, and whether you have enough space. Follow the movement instructions alongside the timer.
Sources: Unknot’s current iPhone listing
Keep the movement and its target together
Choose a suitable sequence, read each movement and allow time for its preparation. A duration alone cannot tell you how to perform it.
Questions before you start
Is dynamic stretching the same as bouncing?
No. Dynamic stretching uses repeated movement; bouncing at the end of a stretch is a different action. Keep movements controlled and follow the exercise instructions. Mayo Clinic advises avoiding bouncing.
Sources: Cleveland Clinic: Dynamic vs static stretching · Mayo Clinic: stretching safely
Is every exercise with repetitions a dynamic stretch?
A repetition count alone does not classify an exercise. Push-ups also use repetitions, and the NHS lists them as strengthening exercises. Check the movement’s purpose and technique. A session may mix stretches, strength work and warmup movements.
Sources: NHS: Strength and flexibility
Discover your starting point. Build a stretching habit that helps you move more freely.
Unknot is available on the App Store for iPhone.
