May 6, 2022

Why Is Static Stretching? By: Sharnia Phillips

Static stretching is a form of physical activity that is also referred to as holding, in which you hold the stretched position for 15-30 seconds. Static stretching is performed in different positions and with various levels of intensity. It is one of the most popular forms of flexibility training in sports and physical fitness worldwide.

The problem with the way that people stretch is that they don't take time to plan and structure their stretching regimen. In fact, most people do very little stretching at all and it's something that is overlooked with many athletes and non-athletes alike. There are several benefits associated with proper or quality stretches. Static stretches are one of several different kinds of stretching.

Static stretching is used for :

• Relaxation
• Increasing or maintaining a particular range of motion
• Post workout: resistance training and aerobic training

There are some exceptions to the rule. For example your muscles before an activity may be so tight that they impeded movement. Usually the Psoas and the Scalenes may fall in this category.

Always consult a health care professional before initiating a stretching program. Stretching can be dangerous in the presence of musculoskeletal injury or disease. It is also important to warm up muscles prior to stretching to avoid injury. A proper warm up starts with simple active stretches and progresses into dynamic stretches prior to intense exercise or activity.

Examples of Static Stretching:

1) WARRIOR STRETCH WITH TWIST Keep back straight, lunge forward, twist and reach overhead. Keep a neutral spine,

2) STANDING HAMSTRING STRETCH Bend forward at the hip (Hip Hinge), without bending at the knees. Be sure not to round the back.

3) SHORT ADDUCTORS SEATED Sit on floor with soles of feet together. Rock pelvis forward so as to be sitting on your 'sit bones'. Keep upper body tall and gently allow knees to drop towards the floor to feel a stretch in the inner thigh.

4) KNEE TO CHEST - SUPINE Lie on back, knees bent with feet flat on the floor. Cross one ankle onto opposite knee. Bring the knee (that is under the ankle) straight up towards the same side shoulder to feel a stretch in the buttocks.

5) QUADS STANDING Standing tall, raise one heel toward buttocks (grasp above ankle joint). Pelvic tilt and squeeze buttocks to extend hip back slightly to feel a stretch in the front of the thigh (can support body with hands on a chair, to avoid bending forward).

To sum it up, static stretching or holding a yoga pose for a certain amount of time can be beneficial for people who may be aiming to improve their range of motion by engaging the muscles of the limbs and increasing muscle length.