What it is? Best static stretching exercises.
What are Static Stretching Exercises?
Static stretching exercises are the exercises performed to relieve overall muscle tension and fully release the muscles and joints. They are stretches that are held in one position for a period of time, in order to target a specific muscle or group of muscles. Static stretching is the most beneficial form of stretching to increase flexibility and relieve pain or tension.
The Best Static Stretching Exercises
The best static stretch exercise routine for you depends on your lifestyle and your goals. If you are looking to get more flexible and release tension in general, you can follow a more basic static stretching program. If you are someone who deals with chronic pain or debilitating muscle tension, you will need a more intense full-body static stretching program. If you are an athlete of any kind, you will need a static stretching program specific to your sport and the muscles it engages, so that you can improve your overall performance and prevent injury.
Basic Static Stretching Exercises
Basic static stretching exercises is a routine that can be done after a light workout 5-6 times a week. Here are the three basic stretch exercises to add to your routine:
- Forward Fold
- Child’s Pose
- Knees to Chest
Full-Body Static Stretching Exercises
Full-body static stretching exercises is a routine that can be done after light exercise 3-4 times a week. Here are the stretch exercise examples for a full-body stretch:
- Butterfly
- Runners Lunge
- Hamstring Pull
Static Stretching Exercises for Athletes
Whether you are a pre-professional or professional athlete, you will need a static stretching routine tailored to you and your sport. As an athlete, you should perform your static stretching routine after every workout and practice to prevent injury and improve performance. For the best results, create a routine that is up to 30 minutes of targeted stretches. Here are the stretch exercise examples if you are a professional athlete:
- Lying Spinal Twist
- Calf Stretch
- Shoulder Opener
How Long to Hold a Static Stretch
A static stretch is defined as a stretch that is held in a certain position for a period of time, but it can be hard to know what is the right amount of time for you. Static stretches should be held anywhere from 15-60 seconds, depending on when you feel that muscle relax. Hold the stretch where it is comfortable, and release the stretch when you feel that your muscle has softened enough into it. However, do not hold a stretch past 60 seconds, as that may cause soreness for those who are not accustomed to stretching. It is important to gradually increase the depth of a stretch and the length of time that you hold it.
Static Stretching Exercise you can do at home
Forward Fold
Forward Fold stretch demonstration
This exercise is great for any level of flexibility. If you have very tight hamstrings, this is a great exercise to start out with, as it will allow gravity to do the work for you. You will not need any equipment for this stretch. For the best results, repeat this stretch up to three times a day to lengthen your muscles.
Step 1. Begin by standing straight up, with your arms down by your sides.
Step 2. Start tucking your chin to your chest and rolling down towards the floor.
Step 3. Reach your arms to the floor and allow the weight of your head to drop.
Step 4. Stop when you feel a gentle stretch and continue to let gravity pull you down.
Step 5. Hold the stretch until hamstrings release.