Static Stretching for Sports
Static stretching is a method of increasing flexibility before and after sport activities. It involves holding positions at the end of a range of motion of a joint.
It is most effective when your body is warm, so it's important to walk, jog, or perform other cardio activity first as part of the traditional warm up process. Warm muscles and tendons lengthen more easily.
To perform these exercises, move to the end of the range of motion until you feel slight pulling, then hold until the muscle relaxes. Push a bit further and hold until you go as far as you can without pain.
There is general agreement that 30-second holding times improves range of motion. It is best to consider this length of time as a guideline. Hold for longer or shorter times as needed. You can rest, alternate exercises, and even mix them with dynamic activities.
Together, warm up activities increase the range of movements (ROM) and sharpen coordination for performing many sport skills more effectively and with less chance of injury. Performing ROM exercises after workouts can increase flexibility and may help with recovery.
Examples of Static Stretching Exercises
There are conflicting opinions about the benefits and perils of this type of warm up exercise before sport activities. The results of studies have raised controversy, which may be rooted in differences between the research itself and real world activities. Misinterpretions and misapplications of research findings appear to be fueling the controversy. See
Static Stretching During Warm Up: Research vs. Real World Sports (Part 1)
Static Stretching During Warm Up: Research vs. Real World Sports (Part 2)
Related website:
The ExRx Directory
is an excellent resource for developing flexibility and stretchin in specific muscle groups.
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