In static stretching exercises you stretch your muscles in a slow controlled movement, then hold that stretched position for ten or more seconds, then relax the muscles. Only three or four repetitions of each exercise are required. You can include static stretches in your daily workout program. Some people like to leave them until the end of your session, as a way of winding down.
Do not include static stretches in your warm up session: you should warm-up before doing static stretching exercises.
Wear comfortable clothing that allows total freedom of movement. You should not experience pain during a stretch: if you do, you may have an injury or are pushing your body too hard.
For each static stretch exercise:
- Slowly and steadily stretch into position. Avoid fast and sudden movements.
- Hold the stretch in position for at least a count of ten (one thousand and one, one thousand and two …). As you become familiar with the exercises, you can increase the count up to around thirty if you feel it’s doing you good.
- Relax for a count of ten.
- Do each exercise just three or four times, then move on to a different exercise.
Most of the benefit of stretching comes in the first two or three stretches and in the first ten to thirty seconds of stretching. That varies from person to person but these guidelines are reasonable for most people. So you don’t really need to add more repetitions or aim for long hold times. Better to spend your time on a different set of exercises.
Here are seven well-known stretches adapted from a list published by the National Center on Physical Activity and Disability (note: you don’t need to be disabled to find lots of useful information on the NCPAD site! There are more stretches to be found in exercise manuals and on reputable websites such as the Mayo Clinic. Search around and build your own stretching routine that meets your needs.
Overhead stretch
Overhead stretch. Stand up straight, shoulders back, look straight ahead, arms at your sides. Reach your arms above your head, elbows straight. Touch your hands together or clasp them. Stretch by pushing your hands as high as you can. Hold. Return your arms to your sides and relax, then repeat. Stretches shoulder and upper arm muscles.
Trunk rotation
Trunk rotation. Stand up straight, or sit upright on a stool. Shoulders back, with arms straight out to your sides, rotate your whole upper body as far to one side as you can and hold in that position. Rotate slowly back, through the center position to stretch again in the opposite direction and hold. Return to the center and keep your arms out while you relax.
Shoulder Stretch
Shoulder Stretch. Stand up straight, shoulders back, look straight ahead. Stretch out your arms in front of you level with your shoulders and clasp your hands. Push your hands forward so you can feel your shoulder blades separate. Hold, then relax. Repeat. Stretches your shoulders and upper back.
Chest Stretch
Chest Stretch. Stand up straight, shoulders back, look straight ahead. Stretch out your arms behind with your elbow straight and clasp your hands. Stretch by pushing your elbows upwards, keeping your arms straight. You should feel the muscles in your chest and upper arms being stretched. Hold, then relax. Repeat.
Side Bends
Side Bends. Stand up straight, shoulders back, look straight ahead, arms at your sides. Reach one arm above your head and lean sideways to the opposite side keeping your arm beside your head. In the stretch position you should feel stretching in the shoulder and upper arm and all down your side. Stand up straight and return your arms to your sides.
Hamstring Stretch
Hamstring Stretch (sitting). Sit forward on a regular upright chair (not an armchair or sofa). Feet flat on ground to start. Extend one leg out so the heel is on the ground and the leg is straight, leaving the other foot flat where it is. (You might need to move forward on the chair to straighten your leg.) Reach forward with your opposite arm (that is, if your left leg is stretched out, reach with your right arm). Hold. Bring your feet back together and repeat with the other leg.
Calf Stretch
Calf Stretch. Stand straight up, feet slightly apart. Move one leg forward . Keep both feet flat on the floor and lean forward, bending your front leg and keeping the back leg straight until you feel the stretch in your straight leg. Hold. Return and repeat with the other leg. Relax. This is similar to a lunge but holding in position provides a static stretching benefit. The further forward you place your front leg, the greater the stretch. This stretch benefits calf and ankle muscles.
Dr. Marc Ronert - Age Later 