Example of static stretching taken from Facilitated Stretching, 4th Edition. Here is a list of the benefits of implementing stretching into your daily routine: Increased flexibility and range of motion Reduced risk for injuries when used before … (your fingers should be facing the ground), Reach your left arm across overhead to your right elbow, Gently pull slight pressure to your right elbow to assist in the stretch, Breath through your stretch and repeat on the other side, Rhomboid muscle retract and elevate the inner border of your shoulder blade, The rhomboid stretch will help improve and maintain the flexibility of your mid-back and maintain a balance upper body during vertical jump, Sit on a chair with both feet shoulder-width apart, Reach your left arm across to the right inner ankle, Rest your right elbow on your right knee to maintain balance, Gently turn your upper body toward the right side, you can use your right elbow to assist, You should feel the stretch on your mid-back between the shoulder blade, Levator Scapulae muscle attaches from the transverse process of Cervical (C1-C4) to the superior angle of the medial border of the scapula. Child pose from yoga move (with a slight variation) is great to stretch your erector spinae. If you are looking to improve your range of motion, stay after an injury or because you want to be able to generally perform better, stretching will certainly help. 6 Best Static And Dynamic Stretch To Increase Flexibility, Youngest Player In NBA: All-Time & Active Player of 2020-21 Season, NBA Slam Dunk Contest Winners | Completed List From Past to Present, 21 Greatest NBA Signature Moves In History, Top 30 Shortest NBA Players To Dunk In Games, Top 15 NBA Players Who Can’t Dunk Past & Present, Increase blood flow to the muscles to increase recovery time, Improve overall performance with increased flexibility and range of motion of muscles, Decrease overstretch injury from a tight muscle, Release stress and relax tension in your muscle, Psoas muscle is one of the major hip flexors. Cat cow stretch is great to stretch out your back, hips, and abdomen muscles. We recommended you share the benefits of static stretching to your workout buddy and family so they can also gain the benefit too. It is appearing quite unlikely that they are caused by dehydration or electrolyte imbalance (except in extreme cases)5. Dynamic stretching is a newer, preferred way to stretch before a workout but there’s still a place for static stretching. Digging a little deeper into the details of the study, the team actually found a difference between stretching for duration versus stretching with increased intensity. Michael Boyle states in his book New Functional Training for Sports that static stretching has gone from being the best way to warm up to being something no-one should ever do again. With a more current understanding in this regard, more sarcomeres (muscle fiber units) in series are indeed added after chronic stretching (yes, the muscle and surrounding tissues do become longer), but in response to a complex interaction of mechanical tension and reaction from the nervous and immune systems13. This does not mean that stretching won’t help, but that we have more work to do until we understand them and how to affect them. As for the purported absolute negative effects of static stretching, I can no longer agree. This exercise is great for warm-up and post-workout stretch. Dynamic Stretching: The most common reasons for including stretching as part of your fitness and performance routine seem to be: The effects of stretching, particularly static stretching, on each one of these outcomes has both support and disapproval. You are actively moving one muscle group to stretch another. After you’ve accomplished the session, static stretch again the muscle groups from which you are seeking to greatly increase range of motion in the long-term. Static stretching is a common workout warmup. They determined that while people who can induce cramps have active GTOs in the development of the cramp, the use of prophylactic static stretching does not appear to have any effect on these reactive anatomical structures. Foam Roller For Lower Back| Harmful or Benefit For You? Static Stretching Benefits and Examples | Journey to Mobility Static stretching before physical performance has impaired strength, explosiveness, & speed in sports science research trials. If you’re getting ready for a marathon, don’t stress about it so much. Karl Riecken has been coaching all levels of athletes since 2008. Not only does static stretching benefits your body by increasing blood flow to the muscles, increase recovery time, increase flexibilty, and prevent injury, it also decrease muscle soreness. On top of that, if you’re a trained male runner, dynamic stretching does have a distinct advantage for you in terms of performance47 but not necessarily metabolic cost (your efficiency)48. I’ve heard many trainers tell athletes, “Stretch so you won’t be sore,” or when stating that they are already sore, I hear trainers ask athletes in a patronizing tone, “did you stretch?” I’ve fallen victim to it myself, especially with the newly popularized (not new) idea of myofascial release (e.g. Intuition would tell us that improved range of motion comes from longer muscles. It works by placing a certain muscle where it can be extended, and holding it there for a certain amount of time. A player of any sport with tight hamstrings should undertake a stretching workout because these players are more prone to hamstring strains. Stretching is an excellent way to improve mobility and flexibility. Static stretching involves extending specific muscles and holding the position. After that, static stretch- yes, static stretch, for 15 to 45 seconds the muscle groups from which your session will require increased range of motion (e.g. While both forms of stretching can yield benefits, you may see better results by implementing dynamic stretching before an event and static stretching after an event. Thus, if you are attempting a max box-jump or 100-m sprint, stick to dynamic work. For example, extending an arm behind the back to work the triceps is a static stretch. 3. There are many different types of stretching, and through the years, many have fallen in and out of fashion with experts. Especially that it could be linked to movement dysfunction and generalized pain issues28 through its own contractile abilities29,30. It is however beneficial following an intense workout. If it is used with such success in other sports, why is the world of chronic, repetitive athletics excluded from the same benefits? Static stretching is holding a stretch without movement, usually only at the end-range of a muscle. Static stretching has been shown to have negative consequences when performed before particularly explosive activities34 and may affect performance in these types of movements for up to 24 hours35. However, the relationship is fuzzy. For example, after working with hundreds of people on their functional movement, I can say with certainty that most endurance athletes, especially males, display poor posterior chain flexibility (hamstrings, glutes, calves, etc.). Understanding the Difference Between Dynamic and Static Stretching. This type of program should take place daily, at least three times a day. DOMS is usually attributed to microtears in the muscle architecture22, so this should not really come as any surprise, especially given the revealing work by Schleip over the past few decades indicating that stretching may make “knots” or adhesions in myofascial tissue worse8. He has worked for the US Olympic Committee in Colorado Springs, USA Triathlon, USA Swimming, and was Coordinator of Performance Testing at the National Training Center in Clermont, FL until 2017. Stand by the door, raise both arms 90 degrees to the side, elbows are bend, place your elbows on the doorframe. Stretch Out the Stress. Static stretching seems to be subject to conflicting opinion. And continues to be disproven. Below are the benefits of both dynamic and static stretching. There was no difference. However, a quick glance into other sports outside of endurance and into the realms of sports like gymnastics2 and dancing3, shows the utility of static stretching, but in the correct contexts and for appropriate reasons. A modern, more advanced form of static stretching is Proprioceptive Neuromuscular Facilitation (PNF), which uses active muscle contractions and external force to trick the muscle to go into a further stretch. Static stretching usually performs after a workout or cooldown phase. Knowing the techniques and benefits for both active and passive stretching, will help you choose the right one at the right time. Although static stretching enhances flexibility, which is a well-recognized component of health-related fitness (1), there is little scientific evidence to suggest that pre-event static stretching prevents activity-related injury or enhances athletic performance (32, 47, 50, 53). The stretches … He also holds a master’s degree in Exercise Physiology, is an NSCA Certified Strength and Conditioning Specialist, a sports nutritionist through the International Society of Sports Nutrition, and holds coaching certifications from USA Triathlon (Level II and Youth & Junior), USA Weightlifting (Sports Performance), and USA Track and Field (Level I). Learn more atÂ, decrease in delayed-onset muscle soreness, train your neuromuscular system (plyometrics, work to correct muscle imbalances, etc. Use your left hand, reach over to the right elbow to gently pull toward the left side to get a deeper stretch. While sitting tall or standing, place your right arm gently on the right side of your head … Increased blood flow . Static stretching at the end of the workout gives better flexibility and range of motion. If we choose not to, we could experience significant decrements in our ability to perform intense movements because decreased joint stability and neurological functioning52. … Step forward one step to feel the stretch on your pecs, make sure your body is straight without rotation of the trunk to avoid excessive pressure on the shoulders. Neck stretch. Static stretches are not necessarily "bad stretches". I know I’ve been told (as a master’s student in exercise physiology) that stretching inhibits Golgi tendon organs (GTOs) and thus reduces cramping by preventing an automatic tension in the motor unit. You do a side lunge to the left, bending your left knee while maintaining a straight leg on the right, You should feel the stretch on your right groin. In 2021, he will complete his Doctor of Osteopathic Medicine degree, making him uniquely qualified to work with those seeking health and performance. Examples of Static Stretches Increases your flexibility. Examples of static stretch are hamstring stretch, adductor stretch, piriformis stretch, and calf stretch. This will help to feel less stressed, as your muscles relax. I was incorrect and coaches’ wisdom prevails. Better flexibility and range of motion. Some static stretching benefits include, Increased flexibility and range of motion. If you don’t stretch after the workout, you may miss some of these benefits. Dynamic stretching beforehand has shown it can enhance performance or have no effect on it. So tightness in this muscle will cause stiffness in the neck and upper back. Honestly, the topic of fascia as related to function goes well beyond the scope of this article, so I will leave that alone for now. It also has changed my outlook on how I program for my athletes. Get down to lunge position with the back knee on the floor, Make sure your forward knee line up with your ankle, Hold in position for 30 seconds to 1 minute, Gluteus max is one of the major hip extensors, Stretching Gluteus max will lessen resistance to hip flexor when your hip in flexion position during vertical jump, Sit down, cross one foot over the other leg, Hug your knee by using the opposite elbow over the knee, You should feel stretch in your buttock region, Piriformis helps external rotation of the hip and abduction of the thigh, Stretching piriformis will lessen resistance to hip rotators muscles, You will be laying on your back on the floor, Cross your left leg over your right leg with your left ankle resting on your right knee (your knee should be a figure 4 position), Slowly left your right foot off the floor and bring your right knee toward your chest, You will start to feel stretch on the left buttock (piriformis muscle), Hamstring helps Flexion of the knee and extension of the hip, Stretching will lessen resistance to hip flexion, Sit on the floor with left leg out straight, Bend your right leg to bring your right foot closer to the left inner thigh, You can place both hands on the floor next to your left straight leg or place both hands-on your left foot, Bend at your waist as far as you can reach, You should feel stretch on your left hamstring, Quad muscle is one of the main hip flexors, The quad stretch will lessen the resistance during hip extension, Bend your left foot and use your left hand to bring your left foot toward your left buttock, Make sure your left knee is pointing straight down toward the floor and keep your both knee close together, Gently pull your foot closer to your buttock, You should feel the stretch on the front thigh, You can gently hold on to a chair or a wall to keep your balance, Place both hands on the wall or table, you should stand arm’s length distance from the wall, Step back 1 to 2 steps with your left leg, make sure your leg straight, your right leg slightly bent, You will feel the stretch in your left straight leg, Hold In position for 30 seconds to 1 minute, This stretch is the same as Gastro stretch but with a slight bend on the leg, Step back 1 to 2 steps with your left leg, make sure your leg is slightly bent, your right leg slightly bent, You’re in a frog-leg position on the floor, with your knee bend at a 90 degree, slowly bring your hip as close to the floor as to feels the stretch in your groin. Static stretching is the traditional form of stretching which most people are familiar with. As the durations of activity become greater and intensities less, the effect diminishes with quick sprints being affected37, less of an effect on 1-mile uphill performance38, and no effect on 3-km running39. reach your right hand up and across to your left ear to gently apply pressure to the right. Neither static stretching or proprioceptive neuromuscular facilitation (PNF) stretching appear to help with DOMS. Static stretching also has important health benefits that you may not feel, but will have long term results: Stretching helps to improve circulation, so the longer you hold a stretch, the more blood flow will go to that muscle. Make sure you slowly stretch. lats before swimming, calves before full-range squats) one to three times. If you’re not into that duration of discomfort, stretching at a greater intensity for a shorter time, while potentially more dangerous, could produce similar benefit to range of motion according to a 2015 study led by Sandro Freitas of Portugal9. But, there is one variable not to be overlooked. … Take a deep breath and breath out then slowly bend your body toward the floor while maintaining your hands on the bar or tabletop, you should feel the stretch in your back. Static stretching, which is the type of stretching mostly used in Thai Massage, slowly brings a joint and muscle group to its maximum range of motion and holds it there. While I must concede that the idea of only doing static stretching before exercise or performance is not a great idea33, the context is of critical importance. In a 2014 review on the topic, Pascal Edouard highlights six potentially effective, though not yet completely vetted, strategies for the reduction of exercise-associated muscle cramps: On the other hand, stretching does not contribute in the way you may think to cramp prevention. All professional athletes focus heavily on post-workout stretches and dynamic stretches because they know the importance of stretching. Active Stretching: In active stretching, there is no external force being provided. Static stretching is basically holding a stretch position for a given time say 15 seconds and just relaxing in to it. Make sure your body is straight without rotation when you step forward to avoid injury to the shoulder due to excessive stress on the shoulder joint. Savvas Statilidis and Markus Tilp of Graz University explored whether there was even a difference in 15 or 60 seconds of static stretching on the physical properties of the muscle or on performance of a knee extension, countermovement jump, or squat jumps50. Static stretching differs from dynamic stretching because dynamic stretching includes a range of motion during the stretches. The quadriceps are large muscles located at the front of your thighs. Given the equivocal nature of the evidence coupled with the desire to draw hard lines between ideas, I can sympathize with the sentiment that static stretching should be avoided. You should feel the stretch on the left neck. Time and time again, recent research has shown that static stretching may actually decrease performance! You can gently place your left-hand right side of your head and gently pull down to the left for a deeper stretch, Hold for 30 seconds to 1 minute, repeat on another side, Reach your left hand behind your back, lean your head to the right. Static stretching is consists of stretches that you hold in a singular motion position (sit, stand, lie still on your back) for 30 seconds to 1 minute. In static stretching, you use your own bodyweight to stretch the muscles. Then, perform another short bout of aerobic activity interspersed with drills that match the activity you’re about to do. According to the review by Evan Peck and colleagues, making sure there is about five minutes between any static stretching and performance should diminish negative impact while still achieving the increased range of motion and injury prevention effects38. A well known example is reaching for the floor while standing with extended knees. In his review, David Behm did determine that stretching within a warm-up that also includes aerobic activity does produce favorable results on injury potential. The reasons to avoid it may abound, mostly for activities of speed and power,1,34,33,36 but also on occasion for endurance performance.37. In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. Stretching psoas will lessen the resistance of the hip extensor muscles when your hip is in hip extension during vertical jump. We do need to take a break after stretching. ACSM, NSCA, NASM) all point to particular durations of stretching being most beneficial, usually between 15 and 30 seconds. Weight lifters are common with tight pec due to overused muscle. You’re on your ground with both hands and knees on the ground. Shingo Matsuo and colleagues in Nagoya, Japan found that stretching for either 3 or 5 minutes produced the greatest benefit for those seeking improvement in this specific test8. Static stretching is the best known form of stretching. Personally, I work on my hip adductors (groin) and hip flexors (including psoas and quads) particularly after running. Static versus Dynamic Stretching: Current Concepts. Lately, I have found it extremely common in circles of trainers, coaches, and physical therapists to question and criticize the idea of static stretching. Top Rated Vertical Jump Programs: EXERCISE AND WORKOUT TO JUMP HIGHER, 22 Important Dynamic Workout Exercises To Prevent Injury, 8 Best Foam Roller Stretches For Pain Relief, 8 Best Upper Back Stretches For Pain Relief. Researchers at Coastal Carolina University didn’t find a difference between 30 and 60 second static stretching on vertical jump performance, even when they specifically targeted muscles used in the movement (hamstrings, gluteals, and quadriceps)51. Static stretching is used to stretch a particular muscle group for a period of time ranging from a few seconds to upto a minute. hold in this position for 10–30 seconds, Lat muscle pulls the humerus down and causes extension and internal rotation of the humerus, Lat stretch will lessen the resistance of the humerus in upper reach (if your shoulder have more range of motion in upward reach, it will assist you in your dunk), This stretch can be done by standing or kneeling on the floor, find a horizontal bar such, tabletop, or a box or chair when you’re kneeling, You stand arm’s length distant in front of the bar or tabletop. Arm circles, for example, are considered to be a dynamic stretch. That’s for the general recommendation of 15 to 60 second static stretches. This means you can sit or stand still while you hold a stretch for about 20-30 seconds. While that sounds appropriate for increasing range of motion, there’s still the possibility of performance problems. Static stretching is designed to increase flexibility by reducing muscle & tendon stiffness, and by relaxing the stretched muscle. It’s hard for me to believe, but with all the years of searching into the underlying causes of muscle cramps, we still have no idea4. A consistent static stretching routine may help reverse that adaptive shortening and thus alleviate that achy sensation by increasing flexibility in the muscle… This hold is stretching the insides of the legs and hip adductor. 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