What Is Static Stretching?
Static stretching is a kind of stretching that is done when the individual is still and does any kind of stretching for about 45 seconds. There is another kind of stretching, called dynamic stretching, which is done when the individual engages the body parts to perform coordinated movements. Using static stretching as a cool-down technique helps prevent injuries. Static stretching should be done as far as the muscle can extend without pain, and it helps improve flexibility. However, avoid doing static stretching before a sport or an athletic event, as it may limit the ability of the body to react quickly during sprints, jumps, and running.
Why Is It Necessary?
Static stretching helps in improving the mechanical properties of muscles. After regular stretching, the muscles showed an improved range of motion. Stretching post-exercise will accelerate recovery and prevent soreness. It also helps in strengthening muscles engaged in sports or workouts.
What Are Static Stretching Exercises?
1. Posterior Capsule Stretch: This is done for the shoulder and will be helpful in individuals who often use their hands for sports like baseball, basketball, and football. Stand straight with the shoulders relaxed. Slowly raise the left hand, bring it across the right side of the body, and hold it using the right arm just above the elbow, pulling it towards the chest. A stretch will be felt in the shoulder. Try holding this stretched position for 30 seconds and repeat the same in the right hand.
2. Quadriceps Stretch: This stretch is done to strengthen the quadriceps muscle. The individual is asked to stand straight and slowly raise the left foot by bending the knee and bringing the ankle towards the buttocks. Hold the ankle with the left hand, tighten the abdominal muscles, and prevent the back from arching or bending forward. Make sure to keep the hip in alignment with the ankle of the left leg. On the front of the thigh, stretching should be felt. Hold for a few seconds and repeat the same in the other leg.
3. Hamstring Stretch: Stand near a raised platform or stand behind a short stool that is only a few inches long. Keeping the body straight, try to place the left heel over the stool or platform. At the same time, try to lean forward using the hip and constraint from bending the knee. A stretch will be felt on the back of the thigh. Hold this stretch for a few seconds. Repeat the same in the right leg.
4. Overhead Triceps Stretch: Stand straight with the feet shoulder-width apart. Now slowly raise the right hand above the head and try to place the right palm at the center of the back. Use the left hand to push the right elbow a little downwards. Try holding this stretched position for 30 seconds and repeat the same on the other hand.
5. Butterfly Stretch: This stretching is done to strengthen the hip, inner thigh, and lower back. Sit straight on a yoga mat or on the floor. Now slowly, by bending the knees out, try to bring the sole of both feet together, touching each other. Keep the spine and back straight, and a stretch will be felt in the inner thigh, hip, and lower back. Try holding this stretched position for 30 seconds and repeat.
6. Biceps Stretch: This stretching is done to strengthen the biceps. Stand straight and try to bring the two hands behind the back with the fingers interlocking each other. Straighten the arms so that the palm faces downwards. Slowly raise the arms as high as possible until a stretch is felt in the shoulder. Try holding this position for a few seconds, and then repeat.
7. Hand to Forward Knee Stretch: Sit straight on a yoga mat or on the floor. Slowly extend the leg outward, and bring the right foot towards the left thigh with the right sole in contact with the left thigh. Slowly raise both hands overhead parallel to each other and inhale. While exhaling, bend forward at the hips while lengthening the spine, and try to rest the hands on the left ankle or the floor. Try holding this stretched position for 30 seconds and repeat the same on the right leg.
8. Cobra Pose: Lie on the floor with the stomach and hands tucked in under the shoulders and arms drawn tightly near the chest. Try to lift the head, chest, and shoulder while pressing the hands in and squeezing the elbow into the torso. While doing this, try to lift the torso as much as possible and keep the elbows slightly bent. Hold this position for a few seconds and return to the starting position. Repeat after a while.
Points to Remember:
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Perform a small warm-up before stretching.
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Try to be relaxed throughout stretching.
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Practice a proper stretching technique.
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Breathe properly throughout the stretching.
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Do not bounce while stretching.
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Repeat each stretch at least three times.
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Every stretch should last for at least about 30 seconds.
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Do not stretch too far until the pain is felt.
What Are the Advantages of Static Stretching?
The advantages of static stretching are:
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A maintenance stretching program done daily after a workout can prevent the risk of injuries.
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Static stretching done after a workout or sport can help loosen up the tightened muscles.
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The range of motion of the joints will be improved when done regularly.
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Static stretching also promotes the flexibility of joints.
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The speed and muscle strength are improved through static stretching, ultimately contributing to improved performance.
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After a workout session, the muscles become fatigued, and static stretching helps improve muscle energy by increasing blood circulation.
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Static stretching, when combined with breathing exercises, can help relieve mental stress and anxiety.
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It also helps improve muscle stiffness in older people and people with significant musculoskeletal problems.
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Pain and stiffness caused due to tight muscles can be eased through static stretching.
Conclusion
Stretching seems like a simple regimen, and most people skip stretching before and after a workout. However, it is essential to do regular stretching for everyone, even if the individual does not work out on a regular basis. Static stretching helps warm up the muscles that are tired and engages them in activity. All muscles must be stretched regularly to improve flexibility and muscle performance.
