Static Stretching
Static Stretching is longer and much slower. It is very safe and will reduce your risk of injuries. Should be done once per day, around 2-4 time per week. In each session aim to use 60 seconds per muscle group (can be split into 10-30s repetitions).
Tips for Static Stretching:
- Don’t bounce. Bouncing while stretching can lead to overstretching and strain or tear your muscles.
- Don’t overstretch. You should only stretch to the point of mild discomfort; anything that makes you wince with pain can cause injury.
- Breathe normally. Don’t hold your breath as you stretch. Breathing increasing the blood flow to the muscles improving their elasticity and allowing you to stretch more deeply.
- Stay focused. It’s easy to get distracted while stretching. Try to maintain a focus on your breath and relaxing the muscles for maximum benefits.
- Always warm up first. Never stretch the muscles when they’re completely cold. This is why it’s a great idea to stretch post-workout.
Practical Exercises:
Quadriceps
- Grab your ankle behind you with your hand.
- Standing straight while keeping your knees together, pull your ankle as close to your butt as you can.
- Alternate legs and repeat.
Hamstrings
- Extend one leg in front of you, knee straight.
- Lean forward, chest first, back straight, toward your toes and grab your ankle.
- Alternate legs and repeat.
- Repeat once more on both legs, this time with the extended leg’s knee slightly bent.
Neck Muscles
- Look straight ahead.
- Without shrugging, lean your ear toward your shoulder, then alternate to the other side.
- Drop your chin toward your chest.
- Look up toward the ceiling.
- Look over your shoulder, then alternate to the other shoulder
Triceps
- Reach straight toward the ceiling and bend your elbow, placing your hand on the back of your neck.
- With your other hand, gently push your elbow behind your head.
- Alternate arms and repeat.
25 Static Stretches You Can Perform
- References:Ķīsis, I., 2002. Sporta teorija [Sports theory]. Rīga: LSPA (in Latvian)