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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:

  1. Don’t bounce. Bouncing while stretching can lead to overstretching and strain or tear your muscles.
  2. Don’t overstretch. You should only stretch to the point of mild discomfort; anything that makes you wince with pain can cause injury.
  3. 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.
  4. 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.
  5. 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)

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