Static Stretching
Static stretching exercises will not only increase your flexibility but will have a positive effect on your ability to perform fine motor skills with greater poise, elegance and consistency as well as improving your overall agility.
This static stretching routine should be performed after exercise to help the body return to its resting state. To gain optimal benefits from a stretching program, however, you must make more than a token effort at the end of a workout. The more you stretch, the greater the benefits.
Guidelines for Static Stretching
- Stretches should be held for at least 10 seconds but ideally 20-30 seconds.
- Stretches should be repeated for areas that are less flexible and you may spend more time with areas of your body that are especially tight.
- The greatest benefits are gained from stretching when the muscles are warm so ensure your stretching routine is preceded by a general aerobic warm-up such as jogging or rowing to allow greater range of motion (ROM) within the muscles and joints.
- You should stretch to your comfortable limit and then hold the stretch in that position. You should avoid ‘bouncing’ into the stretch and the stretch should not be painful.
- Breathe throughout each stretch.
Note that results generally, will not come quickly. Persist and be consistent with your stretching routine and reap the rewards.
List of Static Stretching Exercises
Standing or Seated
- Neck – lateral/ rotation/ diagonally forward
- Arms out, up, behind
- Single-arm Triceps
- Chest
Seated on Floor
- Butterfly (reach forward)
- Back Rotation
- Gluteal
Lying Face Down
- Soleus
- Hip Flexor
- Cat
- Quadriceps
Lying Face up
- Hug one leg
- Hug both legs
- Knee Crossover
- Hamstring/ Gastrocnemius