STATIC STRETCHING
WHAT ARE SOME EXAMPLES OF STATIC STRETCHING YOU ALREADY KNOW?
HOW DO YOU NORMALLY MEASURE THE TIME YOU HOLD THAT STRETCH?
STATIC STRETCHING
• Static stretches are those in which you stand, sit or lie still and hold a single
position for period of time, up to about 45 seconds (varies) .
• involves stretches that you hold in place for a period of time, without
movement. This allows your muscles to loosen up, while increasing flexibility
and range of motion.
BENEFITS OF STATIC STRETCHING
• Greater flexibility and range of motion
*Stretching at the end of your workout, once your muscles are warmed up, can help increase the range of motion in
any joint you target. Range of motion is
how far a joint, like your hip or knee, can comfortably move in a particular
direction.
*Having greater flexibility and range of motion can help you move with more comfort and ease. This can make
everyday tasks and exercises easier.
• Less pain and stiffness
Having tense, tight, or overworked muscles can cause pain and discomfort. Will also lead to reduced pain, which
may help you tackle your daily tasks more
easily.
• Decreased stress
High levels of stress can cause your muscles to feel tense and tight. Stretching your muscles can help them relax and,
when combined with mindful breathing exercises, it can also reduce mental tension and anxiety.
• Increased blood flow
•
Improved performance
Boosting the flexibility of your muscles can enhance your agility, speed, and muscle strength. This may help you
perform at a higher level when you work out or play a sport.
EXAMPLES OF STATIC STRETCHING
DYNAMIC STRETCHING
• What is dynamic stretching?
• Dynamic stretches are active movements where joints and muscles go through a full
range of motion. They can be used to help warm up your body before exercising.
•
Dynamic stretches can be functional and mimic the movement of the activity or sport
you’re about to perform. For example, a swimmer may circle their arms before
getting into the water.
•
Dynamic stretches can also be a series of movements to get the body moving before
any type of exercise. Some examples include trunk twists, walking lunges, or leg
swings against a wal.