Static stretching involves holding a stretch for a prolonged period, usually 15-60 seconds, to improve flexibility and lengthen muscles. It is typically performed in a relaxed state, making it ideal for cool downs after exercise. On the other hand, dynamic stretching incorporates movement and is often used as part of a warm-up routine to prepare the muscles for activity. This type of stretching enhances range of motion and increases blood flow to the muscles, helping to prevent injury and improve overall performance during physical activity.