Static Stretching: What is it?
It’s the act of holding still while moving your body. There are two types of static stretching exercises; static stretches and dynamic stretches. Both types involve holding a position or position with the muscles and tendons involved in that particular movement. However, there are some differences between them, which will be discussed later in this article.
Static Stretches – How to Do Them?
There are many different ways to perform static stretches. Some of these include:
– Using a stretch band or other device to hold yourself in place. (See “How To Perform A Stretch Band” section)
– Holding onto something stationary such as a wall or table. (See “Holding On To Something Stable” section)
– Standing up straight and holding on to something solid (such as a chair leg). (See “Standing Up Straight” section)
– Lying down on the floor and holding on to something stable (such as a wall or table). (See “Laying Down On The Floor And Holding On To Something Solid”)
Dynamic Stretches – How to Do Them?
Dynamic stretches are performed by using only one muscle group at a time. These kinds of stretches are often used during training sessions. As an example, a sprinter may use a dynamic stretch by swinging their arms in circles in order to get their muscles warm before running.
Static Stretching: When Do You Do Them?
It is important that static stretches are not done aggressively or with jerky movements. Doing so may cause you to pull a muscle. If you’re new to stretching, start out by gently moving into the stretch and holding it for about ten seconds. Hold the stretch for about ten to thirty seconds.
Dynamic Stretching: When Do You Do Them?
Dynamic stretches are usually done before participating in sports. For instance, a sprinter would usually do an all-out sprint, followed by light jogging, and then dynamic stretching before running a race. This helps increase performance during the race and decrease the chance of injury during the race or other sporting event.
5) Static Stretching: Benefits of Doing Them
Static stretching is beneficial to the human body in multiple ways. For one, it helps prevent injury when done properly and can help improve overall flexibility.
6) Dynamic Stretching:
Benefits of Doing Them
When doing these exercises, people will usually feel a little sore afterwards. This is due to the muscles becoming more pliable due to moving them in new ways.
Also, it may slightly extend your muscles’ length and increase strength. Not only does this help prevent injury, but it can also prevent soreness the next day.
Static Stretching: What Are The Drawbacks Of Doing Them?
While static stretching has many benefits, there are some limitations and drawbacks to doing them. For one, over-stretching a muscle may cause tearing or otherwise injury the muscle itself. For this reason, it is important to not over-stretch.
Dynamic Stretching: What Are The Drawbacks Of Doing Them?
If you do not warm up before the sports event with dynamic stretching, then you run the risk of pulling a muscle or otherwise injuring yourself. It is important that you only do as much as you can handle.
Static Stretching: What Are The Benefits Of Doing Them?
As mentioned above, static stretching has many benefits. One of these is that it helps prevent injury, which can save time and money in the long run. It also improves flexibility, making it easier to perform everyday tasks and sports-related activities.
Dynamic Stretching: How Can You Make These Exercises Easier?
If you are new to these stretching exercises, it is recommended that you start off by only holding the stretch for about ten seconds at first. Every few days you can increase this as your muscles get used to the exercise. In order to stretch further you should start out slow and gradually increase the intensity as your muscles allow. Be sure to not over do it in order to prevent injury. The best thing to do is listen to your body. If you feel any pain, then you should ease up or stop the exercise altogether.
Static Stretching: Are There Any Other Tips?
Do not bounce while stretching. This may cause a lot of stress and strain on your muscles and tendons. This can lead to injury and will not effectively improve your range of motion (ROM). Move into the stretch slowly and hold it for about ten seconds. After a few seconds you should feel a deep stretch sensation. You may feel a little discomfort but never pain. If you feel significant pain then you have gone too far and need to back out of the stretch. Hold this position for about ten seconds and after a couple of minutes you should feel a nice release of tension throughout that muscle group. This will be very beneficial for your sporting events or day-to-day jobs that require you to use the muscles in your legs and arms.
Dynamic Stretching: Are There Any Other Tips?
When doing a dynamic stretch, it is important to have good technique in order to get the most out of this type of exercise. Before getting started with the stretches, warm up your muscles by moving the joints through their full range of motion. Next, you will move into the stretching exercises, holding each stretch for about ten seconds. For the best results, you should stretch at least three times a week. Also, you want to make sure that you are using good form when doing these stretches. This will not only help prevent injury but will also allow your muscles to relax and lengthen.
Here is a list of some of the most common bad habits people have when doing dynamic stretches:
1) Bouncing – this is one of the worst habits you can have when doing any type of exercise.
This is a natural response for some people when they try to quickly move into a position. But, when doing a dynamic stretch, you want to move slowly into the position and hold it.
This will keep your muscles and joints in good condition and prevent injury.
2) Ignoring Pain – if while doing this stretching routine you encounter pain, then you need to back out of the stretch.
Pain does not equal progress; it means you are damaging tissue. You should never try to force your body into a position that is causing pain.
Hold the position just before the point where you encounter pain and increase the time you hold it there as your muscles become more elastic.
3) Not Smooth Movement – when doing these stretches you should move in a slow and controlled manner.
Think about what you are doing at all times so that you do not surprise your muscles or joints with sudden or jerky movements. This will keep your mind focused and prevent accidents from occurring.
4) Training Too Long or Too Hard – just like any other exercise, you want to make sure that you are not training too long or too hard.
As we discussed above, start out with shorter sessions and as your body becomes more conditioned you can increase the length of your training sessions. Also, if you start to feel pain while doing these stretches, then you should stop immediately and try again another day.
5) Forgetting to Warm-up – when you are just beginning with these exercises, you should always warm up first.
This involves moving your joints and muscles through their full range of motion at a slow pace. This will increase your body temperature, pulse rate and will prepare your muscles for the stresses that they are about to experience.
This is a routine that you can do while taking a break from other sports or on your off days from training.
1) Static Stretching – this is the type of stretching that you do before you begin any type of athletics. It is designed to increase your range of motion and enhance your performance by preventing injuries and loosening your muscles.
These are the most common types of static stretches:
a) Shoulder Rolls – start by standing up straight and then roll your shoulders in a circle, first one way and then the other. Do this eight to ten times in a smooth motion.
b) Neck Stretch – tilt your head to one side as far as you can and hold the position for ten seconds. Then, tilt your head to the other side and hold the position for ten seconds.
Do this four to eight times in a smooth motion.
c) Arm Circles – stand with your hands at your side and make small clockwise circles with your arms. Make sure that your arms are moving at your shoulders and that your aren’t arching your back.
Continue to do this for a full minute. Then, switch to counterclockwise circles for a minute as well.
d) Leg Swings – stand with your legs together and swing them back and forth, making sure to keep them straight. Do the same thing but instead of keeping your legs straight, try to make them touch the floor behind you.
Sources & references used in this article:
The effects of static stretching warm-up versus dynamic warm-up on sprint swim performance by MP Moran – 2012 – commons.und.edu
The Influence of Static Stretching of Knee Flexors on Knee Biomechanics by JD Perrin – 2018 – corescholar.libraries.wright.edu
The effects of static stretching on endurance cycling performance by J Donkin – 2012 – csus-dspace.calstate.edu