Stretching helps keep you flexible and counteracts the repetitive movements of exercise. When performed correctly and at the right time, static stretches help you lengthen tight muscles and improve your balance and overall fitness. A good stretch session also helps relieve stress and tension.
Identification
A static stretch is one that is held for 15 to 30 seconds without bouncing. To perform a static stretch properly, you should get far enough into the stretch that you feel a slight pull but no pain. It helps to exhale as you get into a stretch. When you're holding a stretch, breath normally and avoid the tendency to hold your breath. Repeat each static stretch two to four times.
Function
Static stretches improve the flexibility of your muscles and your range of motion. Flexibility work can improve your posture, help you relax and reduce your risk of exercise-related injury and falls. Performing static stretches can also help relieve muscle soreness associated with exercise or tension. Stretching for flexibility is an important component of a balanced fitness program, right along with aerobic exercise and strength training.
Considerations
Using static stretches on cold muscles can lead to injury, such as muscle strain or a pulled muscle. Performing static stretches prior to physical activity can also potentially diminish your performance. Additionally, static stretching prior to exercise doesn't provide any benefits. It won't reduce your risk for exercise-related injury or make any difference in subsequent muscle soreness. The best time to perform static stretches is during the cool-down period following exercise. You can also use static stretches on lighter activity days as long as you warm up your muscles for five to 10 minutes first. You can warm up by walking and swinging your arms, for example.
Recommendations
When you perform static stretches, include moves that target all the major muscle groups. Stretch warm muscles in your arms, shoulders, back, abdomen, glutes and legs. Avoid using static stretches during a warm-up period leading to aerobic exercise. Instead of sandwiching static stretches between a warm-up activity and aerobic exercise, save the stretches for the cool down. To prepare your muscles for cardio activity, perform dynamic stretches, which are more appropriate for pre-activity stretching. Dynamic stretches mimic movements used in cardiovascular exercise, but are more controlled and less intense.
