How-to Do Video Series: Static Stretching
Table of Contents
What is Static Stretching?
Static stretching is the type of stretching that we learned in grade school and did before gym class. You’d find your spot in the circle, the teacher would yell out and demonstrate a stretch and you would hold this position for 30 seconds to one minute. Static stretching can be thought of as the most well-known type of stretching and has many benefits.
What many of us we never taught is that static stretching has an optimal time to be performed. This time is after a workout or activity. Research has shown that the performance of static stretching before a workout or activity can negatively impact performance, and when compared to dynamic stretching, increase your risk of injury.
Static Stretch Guideline
If you are looking to increase flexibility, the American College of Sports Medicine recommends that general stretching be performed 2-3 days per week and held for 10-30 seconds per stretch. They also acknowledge that static stretches should be performed after dynamic stretching, or as a cool-down. The intensity of the stretch should be held until slight discomfort or tightness.
Static Stretching Definition
Static stretching can be defined as maintaining a single position for a period of time. There are two types of static stretching, active static stretching and passive static stretching. Active static stretching involves holding the position using the strength of your muscles for a period of time. Passive static stretching involves holding the limb that is being stretched with a band or the help of a partner.
Static Stretching Exercises
Child’s Pose (with side stretch)
Wrist Stretch (extensors)
Wrist Stretch (flexors)
Neck Stretch
Here you’lll find a list of stretches with pictures and video tutorials.
Check out these upper back stretches here.
Static Stretching Exercises Should Be Held For
In general, static stretching exercises should be held for at least 10-30 seconds. The intensity of the stretch should be until slight discomfort or tightness. Remember that stretching should never be painful and never stretch past the point of discomfort!
Compare and Contrast Static and Passive Stretching
The primary difference between static and passive stretching is that with passive stretching, you are taking the joint through its full range of motion thanks to the help of a partner or band. In general, passive stretching is a better way of increasing flexibility when compared to static stretching.
With this being said, static stretching is still a great way to improve flexibility and is often more convenient and familiar to those who do not have access to a stretching partner or assistive device.
Static Stretching Routine
Having a static stretching routine that you perform after activity or during your day is a great way to motivate you to do your stretches, and keep track of your improvement over time. When you are trying out different static stretches, take note of which ones feel the best for you and those that will help you increase flexibility in joints that have a limited range of motion. Consistently performing these stretches will help to reduce muscle tightness and improve your flexibility!
Here is a sample full-body stretching routine for those who are new to static stretching. Try starting out with 3 sets of 10-30 second holds, and increase the time holding the stretch if you feel comfortable!
Child’s Pose
Cobra Pose
Kneeling Hamstring Stretch
Calf Stretch
Cross Body Shoulder Stretch
Triceps Stretch
Chest Stretch
Neck Stretch
When to Do Static Stretching?
When static stretching, remember to relax and breathe! Stretching should be a time of relaxation, so there’s no need to hold your breath or feel stressed! Take your time when you are stretching and be careful not to overstretch your muscles/push past the point of discomfort. This can result in injury and even muscle tears!
Remember that static stretching is best used after a workout or activity as a cool down.
Static Stretching Before Workout
As we previously mentioned, research has shown that static stretching directly before intense activities, can have a negative effect on your performance. We all know that we still need to stretch before activity and prepare the joints for movement. The best way to do so is through dynamic stretching before running or any type of workout. This is the best way to increase the lubrication in your joints and prepare the muscles for movement.
Check out our article on Dynamic stretching for a full explanation about why dynamic stretching is more advantageous before a workout, and examples of dynamic stretches.
Static Stretching Before Running
As you’ve now learned from this article, static stretching before running is not the best option for your body. Instead, try dynamic stretching. They are just as simple to learn and perform, and will get your muscles warmed up very quickly! You can create a dynamic stretching routine that you perform before each run consisting of your favourite stretches.
Static Stretching Benefits
Static stretching is full of benefits, which is why it is important to perform them frequently- especially as we age! Some static stretching benefits include,
Increased flexibility and range of motion.
Reduced muscle tightness and tension.
Increased blood flow.
Can help muscles recover faster after activity.
Decreased risk of injury.
Can relieve muscle cramps.
Types of Static Stretching
As we mentioned earlier in the article, there are two main types of static stretching, active and passive static stretching. Active static stretching is when you are performing the stretch to the best of your ability. Passive static stretching is when a partner or resistance band is taking you through your full range of motion. Passive stretching is considered to be a better way of increasing range of motion and flexibility but can be hard to do without a partner.
