Static stretching involves lengthening your muscles through gentle stretches.
Protocol for static stretching includes preparing your muscles for upcoming exercise routines. Including static stretching in your warm-up protocol increases blood circulation to your muscles, may lower your risks of injury, and makes muscles more flexible and open to movement.
Upper Body Stretching
Warm up your upper body by doing some overhead arm and upper body stretches, states the National Strength and Conditioning Association. Either stand upright with your feet shoulder-width apart or sit upright in a firm chair. Gently raise your left arm and open your hand. Place your palm onto the backside of your head. Take your right hand and place it below your left elbow. Gently pull your left arm to your right as you slowly bend your upper body to the right. Hold the stretch five seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise to your left side.
Torso Turns
Protocol for static stretching can include warm-up maneuvers rotating your upper body. Stand upright with your feet shoulder-width apart. Lift your arms out to your sides, palms facing up. Tighten your abdominal muscles. Slowly turn your upper body to the right while keeping your hips, head and eyes all facing forward. Do not rotate your pelvic area. Hold this stretch for 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat the exercise to your left side. For variety, place a bar or broomstick behind your neck and rest it on your shoulders. Place your arms over the bar to perform this maneuver as a bar twist exercise, recommends the NetFit exercise website.
Quad Stretching
Warm-up protocol for static stretching includes working on the large muscle in your thighs, called your quadriceps. Your quadriceps help support your knee joint while also stabilizing your body weight for tasks such as walking, running and jumping. Do a standing quadriceps static stretch to prepare your muscles for further action. Lie on your left side. Lift your right leg and bend your knee so your heel goes toward your buttocks. Take your right hand and grip your right ankle. Pull on your ankle to increase the stretch. Hold this stretch for 15 seconds. Release your grip and return your leg to the original position. Relax 10 seconds. Repeat this exercise with your left leg. This exercise can also be done while standing with your feet shoulder-width apart, notes NetFit.
Calf Stretching
Warm-up protocol for static stretching needs to include some calf stretches to get your lower legs ready for more movement and exercise such as running or jogging. Do a calf stretch by standing upright with your feet shoulder-width apart. Lift your right leg and place it 8 inches in front of you. Lift your heel so your toes are pointing toward the ceiling. Slowly lean your upper body forward and grab a hold of the sides of your right foot with both hands. Keep your back straight. Slowly straighten your right knee and pull the ball of your foot toward your shin area. Hold this stretch 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise with your left leg.
