Static stretching is the movement of a muscle to the end of it range of motion and, staying in that position for 20 to 45 seconds. It is important to ensure that whatever position you are in, you are not experiencing pain.
Types of Static Stretches
Posterior Capsule stretch: With your shoulders relaxed, bring one of your arms across your body and hold it just above the elbow with your other arm. Hold for 20 to 45 seconds and switch to the other hand. This pose is very beneficial for the posterior shoulder.
Hamstring Stretch: Place a low stool in front of you, and then place one leg on the stool, lean away from your hips while keeping your back flat and knee straight, until a stretch is felt in the back of your thigh. Hold for some seconds and switch to the other leg.
Quadricep Stretch: Stand straight and tighten your core to endure your back is not arching. Hold your right ankle with your right hand. the sole of your feet should be close to your bottom, and try not to lean to your side. Hold for some seconds and switch sides.
Cobra Stretch: Lay down straight on your chest, use your hands to lift your upper body. Straighten your hands, your legs and brace your abs. Hold the posture for some seconds.
Tricep Stretch: Stand straight, lift your arms above your head, Flex your elbow in a way that your left fingers are facing you right side and your right fingers are facing your left side. Ideally your left fingers should touch your right elbow and vice versa.
Then with your right fingers, hold your left elbow and pull your left arm towards the right side, till you feel a stretch in your triceps. Hold for a 20-45 seconds and switch to the other hand.
When to do Static stretches
After working out: Static stretches helps to cool you down after your workout and return your body back to its normal temperature.
On rest day: In addition to dynamic stretches, you can also do static stretches on rest day to help increase your flexibility and engage your muscles.
Before Sleeping: Doing static stretches before sleeping helps to calm and prepare your body for a good night rest.
When not to do Static Stretches
Before working out.
Before doing at athletic activity.
Benefits of Static Stretches
Increase range of motion: Static stretches can help in increasing your range of motion by stretching your muscles.
Increase in flexibility: It helps to lengthen the soft tissues such as the muscles and ligaments.
Fluid movement: Static stretching can help to promote fluid movement during athletic performance.
Decrease Soreness and minimize injury.
Cons of Static Stretching
Limit body ability: If static stretches are done for too long or before a workout, it can limit the body's ability to react quickly.
Fatigue: Static stretches helps to cool the body down, however if done before a workout it can make you inactive and wear out faster during your workout.
Finally, static stretching is a very good post workout routine for both athletes and non-athletes as it provides lots of benefits such as improving your flexibility and range of movement. It is however important to hold the right posture, so you don't strain your muscles.
Whatever, stretch you choose to do, it is important to pay attention to your body and see a physician if you are experiencing any significant discomfort.
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