Static stretching, or holding a stretch for a specific length of time, offers advantages when done at the right time for the right purpose. Despite the long-held belief that performing static stretches before a workout or sporting event decreases the chance of injury, static stretching actually reduces athletic performance and does nothing to prevent injury. Even though other types of stretching are more appropriate pre-workout, static stretching is still beneficial for certain goals.
Benefits
Static stretching is particularly useful for people who are inactive or older. Static stretching helps people maintain flexibility and joint range of motion as they age. This type of stretching increases flexibility over time and corrects muscle imbalances, such as when one side of the body is tighter than the other or one muscle group is tight and the opposing muscle group is weak. Muscle imbalances and postural distortions won't get better with active or dynamic stretching. Also, holding a static stretch is easier than moving through active and dynamic stretching, which requires movements similar to strength-training workouts and sports activities. People who are not used to exercise or have injuries, weak muscles and physical limitations may not be able to perform active and dynamic stretching exercises such as lunges and squat jumps.
Relaxation
Holding a stretch is an effective way to release stress and promote relaxation. Ten to 60 seconds is ideal for static stretches. This is comparable to the amount of time people hold yoga poses, which is an activity long associated with reducing stress.
Post-Workout
When you work out, your muscles contract to perform actions such as running, throwing, pulling and pushing. Contracting a muscle to produce force causes the muscle length to shorten. After your workout, static stretching helps muscles return to their normal lengths so they do not remain in shortened positions. Static stretching after working out is ideal because the muscles are warm, making it easier for them to lengthen.
Contraindications
Although static stretching has many advantages, this type of stretching is potentially dangerous before workouts. Stretching before sports not only does not prevent injuries or reduce muscle soreness as many people believe, but it actually impairs your ability to perform at your best. Static stretching before you have begun moving around and your muscles are cold causes microscopic tears of muscle fibers. Five to 20 minutes of active and dynamic stretching using movements that mimic the activity you are about to do warms up the muscles safely before exercise. This type of stretching is safe for athletes and weightlifters pre-workout.
References
- ExRx.net: Stretching and Flexibility
- NASM Essentials of Sports Performance Training; National Academy of Sports Medicine; 2009
- Creightonprep.creighton.edu: A Simple Guide to Stretching; Lenny Parracino
- "The San Diego Union Tribune"; Dangerous Stretch; R.J. Ignelzi; February 2, 2010
- National Academy of Sports Medicine: Chronic Static Stretching Improves Exercise Performance
- MayoClinic.com: Yoga: Tap into the Many Health Benefits; January 2010
