What is static stretching? Understanding the benefits

Static stretching (Photo via Michael DeMoya/Unsplash)

Have you added static stretching to your workout routine? Do you know why it’s important to add static stretching to your routine?

Here, we discuss what it is, the benefits and examples of the same. So, without further ado, let’s begin.

What is static stretching?

Stretching (Photo via Chalo Garcia/Unsplash)

Static stretching is a type of stretching exercise where the muscles are stretched to a point of mild discomfort, and that position is held for while, usually between 15 and 60 seconds. It's often used as a warm-up or cool-down activity before or after physical activity.

Static stretches are believed to improve flexibility, joint range of motion and posture, and reduce risk of injury during physical activity. However, research suggests that static stretches before physical activity may decrease performance in activities that require power and explosive movements, like sprinting or jumping.

It's important to note that static stretching should not be done to the point of pain or discomfort, as that may cause injury. It's also recommended to warm up with dynamic stretching before engaging in static stretches, as that can help increase blood flow and prepare the muscles for stretching.

Benefits of static stretching

Here are several benefits that you can reap from static stretches:

Improved flexibility

Static stretches help increase muscle flexibility and joint range of motion, allowing for better movement and mobility.

Reduced risk of injury

By improving flexibility, static stretches can help reduce risk of injury during physical activity.

Improved posture

Static stretching can help improve posture by stretching tight muscles that may be causing poor posture.

Reduced muscle tension

Static stretches can help reduce muscle tension, which can lead to feelings of relaxation and decreased stress.

Improved athletic performance

Static stretches can help improve athletic performance by improving flexibility and reducing risk of injury during physical activity.

Enhanced recovery

Static stretches can help promote muscle recovery after exercise by increasing blood flow to the muscles and reducing muscle soreness.

It's important to note that static stretches should be done properly and safely, avoiding over-stretching or holding a stretch to the point of pain. It's also recommended to warm up with dynamic stretching before engaging in static stretches to help prepare the muscles for stretching and reduce risk of injury.

Static stretching examples

The following are some examples of static stretches you should consider adding to your routine: Here are some examples of static stretching exercises:

Hamstring stretch

Sit on the floor, and extend your legs in front of you. Reach forward, and try to touch your toes, holding the position for 15-30 seconds.

Quadriceps stretch

Stand up straight, and bend your knee, bringing the foot up behind the buttocks. Hold onto your ankle with the hand, and gently pull your foot towards the buttocks, holding the position for 15-30 seconds. Repeat with the other leg.

Shoulder stretch

Reach your right arm across your chest, and hold it with your left hand, pulling it gently towards your body. Hold the position for 15-30 seconds, and repeat on the other side.

Triceps stretch

Raise your right arm straight above your head, and bend your elbow so that the hand is behind your head. With your left hand, gently push your elbow towards your head, holding the position for 15-30 seconds. Repeat on the other side.

Butterfly stretch

Sit on the floor with the soles of your feet touching each other. Gently press down on the thighs with your elbows, holding the position for 15-30 seconds.

Edited by Bhargav