Benefits of static stretching

20 Static Stretches And Benefits of Static Stretching

Benefits of static stretching

 

What Are The Benefits of Static Stretching?

Static stretching is consists of stretches that you hold in a singular motion position (sit, stand, lie still on your back) for 30 seconds to 1 minute.   Static stretching is recommended to do during the post-workout routine.  They’re many benefits of static stretching that you may not know of.

The reason you want to do static stretching after your exercise is to make sure your muscles, tendons, and ligaments are flexible to increase recovery time for your next workout.

A tight muscle will affect your exercise performance, and it may lead to injury if neglect your stretching.

So don’t run out of the gym after your intense workout, spend 5-15 minutes to stretch your muscle, and use this time to cool down your muscles.  All professional athletes focus heavily on post-workout stretches and dynamic stretches because they know the importance of stretching.

Static stretches are usually deep and steady stretches that are done with breathing.  Examples of static stretch are hamstring stretch, adductor stretch, piriformis stretch, and calf stretch. Static stretching usually performs after a workout or cooldown phase.

The reason this is normally done after a workout because you want to stretch your muscle to increase blood flow and decrease muscle tension after your intense workout.

Benefits of Static Stretching?

  • Increase blood flow to the muscles to increase recovery time
  • Improve overall performance with increased flexibility and range of motion of muscles
  • Decrease muscle soreness
  • Decrease overstretch injury from a tight muscle
  • Release stress and relax tension in your muscle

Now we will go over the benefits of static stretching and what can you do to get these benefits.

20 Static Stretching Exercises

Lower body Static Stretching

1. PSOAS STRETCH

  • Psoas muscle is one of the major hip flexors
  • Stretching psoas will lessen the resistance of the hip extensor muscles when your hip is in hip extension during vertical jump.
  • Here are the steps for Psoas stretch
    • Get down to lunge position with the back knee on the floor
    • Make sure your forward knee line up with your ankle
    • Tighten your buttock (gluteus) muscle
    • Drive your hip forward
    • Hold in position for 30 seconds to 1 minute
    • repeat the above steps on the other side

2. GLUTEUS MAX STRETCH

  • Gluteus max is one of the major hip extensors
  • Stretching Gluteus max will lessen resistance to hip flexor when your hip in flexion position during vertical jump
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  • Here are the steps for Gluteus max stretch
    • Sit down, cross one foot over the other leg
    • Bring your heel up to your opposite hip
    • Hug your knee by using the opposite elbow over the knee
    • Bring your knee closer to your chest
    • You should feel stretch in your buttock region
    • Hold in position for 30 seconds to 1 minute
    • Repeat the above steps on the other side

3. PIRIFORMIS STRETCH

  • Piriformis helps external rotation of the hip and abduction of the thigh
  • Stretching piriformis will lessen resistance to hip rotators muscles
  • Here are the steps for Lying Piriformis Stretch
    • You will be laying on your back on the floor
    • Cross your left leg over your right leg with your left ankle resting on your right knee (your knee should be a figure 4 position)
    • Wrap both hands around your right thigh
    • Slowly left your right foot off the floor and bring your right knee toward your chest
    • You will start to feel stretch on the left buttock (piriformis muscle)
    • Hold in position for 30 seconds to 1 minute
    • Repeat the above steps on the other side

4. HAMSTRING STRETCH

  • Hamstring helps Flexion of the knee and extension of the hip
  • Stretching will lessen resistance to hip flexion
  • Here are the steps for the Hamstring stretch
    • Sit on the floor with left leg out straight
    • Bend your right leg to bring your right foot closer to the left inner thigh
    • Reach both arms out toward your left leg
    • You can place both hands on the floor next to your left straight leg or place both hands-on your left foot
    • Bend at your waist as far as you can reach
    • You should feel stretch on your left hamstring
    • Hold in position for 30 seconds to 1 minute
    • Repeat the above steps on the other side

5. QUADRICEPS (QUAD) STRETCH

  • Quad muscle is one of the main hip flexors
  • The quad stretch will lessen the resistance during hip extension
  • Here are the steps for Quad Stretch
    • Stand on your feets
    • Bend your left foot and use your left hand to bring your left foot toward your left buttock
    • Make sure your left knee is pointing straight down toward the floor and keep your both knee close together
    • Gently pull your foot closer to your buttock
    • You should feel the stretch on the front thigh
    • Hold in position for 30 seconds to 1 minute
    • You can gently hold on to a chair or a wall to keep your balance
    • Repeat the above steps on the other side

6. GASTROC STRETCH

  • Place both hands on the wall or table, you should stand arm’s length distance from the wall
  • Step back 1 to 2 steps with your left leg, make sure your leg straight, your right leg slightly bent
  • You will feel the stretch in your left straight leg
  • Hold In position for 30 seconds to 1 minute

7. SOLEUS STRETCH

  • This stretch is the same as Gastro stretch but with a slight bend on the leg
  • Place both hands on the wall or table, you should stand arm’s length distance from the wall
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  • Step back 1 to 2 steps with your left leg, make sure your leg is slightly bent, your right leg slightly bent
  • You will feel the stretch in your left straight leg
  • Hold In position for 30 seconds to 1 minute

8. ADDUCTOR STRETCH

  • ADDUCTOR MAGNUS STRETCH

    • You’re in a frog-leg position on the floor, with your knee bend at a 90 degree
    • slowly bring your hip as close to the floor as to feels the stretch in your groin
    • You may not be able to go too deep if your adductor is very tight. REMEMBER to never rush in your stretch. Your adductor will lengthen over time.
    • Hold for 30 seconds to 1 minute
  • ADDUCTOR LONGUS STRETCH

    • Standing with both feet slightly wider than shoulder length apart
    • You do a side lunge to the left, bending your left knee while maintaining a straight leg on the right, You should feel the stretch on your right groin.
    • Hold for 30 seconds to 1 minute
    • Repeat on the right side

9. TFL (TENSOR FASCIAE LATAE) STRETCH

  • Stand next to a wall with your right arm on the wall for support.
  • Your right hip is parallel with the wall
  • Drop your right hip down and lean toward the wall, but don’t touch the wall
  • You will feel the stretch on the lateral side of your right hip
  • Hold for 30 seconds to 1 minute

Upper Body Static Stretching

10. TRICEPS OVERHEAD STRETCH

  • Triceps stretch help lessen the resistance during forearm extension
  • Here are the steps for Triceps Overhead Stretch
    • Stand with your feet hip-width apart or seated position
    • Reach your right arm up toward the ceiling, bend your right elbow while bringing your right palm as close to the center of your back. (your fingers should be facing the ground)
    • Reach your left arm across overhead to your right elbow
    • Gently pull slight pressure to your right elbow to assist in the stretch
    • Hold in position for 30 seconds to 1 minute
    • Breath through your stretch and repeat on the other side

11. Rhomboid Muscle Stretch

  • Rhomboid muscle retract and elevate the inner border of your shoulder blade
  • The rhomboid stretch will help improve and maintain the flexibility of your mid-back and maintain a balance upper body during vertical jump
  • Here are the steps for Seated Rhomboid Stretch
    • Sit on a chair with both feet shoulder-width apart
    • Reach your left arm across to the right inner ankle
    • Rest your right elbow on your right knee to maintain balance
    • Gently turn your upper body toward the right side, you can use your right elbow to assist
    • You should feel the stretch on your mid-back between the shoulder blade
    • Hold in position for 30 seconds
    • Repeat the above steps on the other side

12. Levator Scapulae Stretch

  • Levator Scapulae muscle attaches from the transverse process of Cervical (C1-C4) to the superior angle of the medial border of the scapula
  • The action of Levator scapulae is to raise the shoulder blade. So tightness in this muscle will cause stiffness in the neck and upper back.
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  • Here are the steps for Levator scapulae stretch
    • Raise your right arm straight up to the ceiling, bend your elbow so your hand is placed in the middle of your spine (finger is pointing downward)
    • Turn your nose toward the opposite side (left side), you should feel the stretch on the right side
    • Use your left hand, reach over to the right elbow to gently pull toward the left side to get a deeper stretch.
    • You can also do this stretch while standing with your elbow bend like the first step, place your elbow on the wall to give you the support, turn your neck to the opposite side
    • You can gently place your left-hand right side of your head and gently pull down to the left for a deeper stretch,
    • Hold for 30 seconds to 1 minute, repeat on another side

13. Upper Trapezius Stretch

  • Reach your left hand behind your back, lean your head to the right
  • reach your right hand up and across to your left ear to gently apply pressure to the right.
  • You should feel the stretch on the left neck
  • Hold for 30 seconds to 1 minute
  • Repeat on the other side

14. Cat And Cow Stretch

  • Cat cow stretch is great to stretch out your back, hips, and abdomen muscles. This exercise is great for warm-up and post-workout stretch.
  • You’re on your ground with both hands and knees on the ground
  • Take a deep breath in, arch your lower back upward, with your head looking up, drop your belly closer to the ground. hold for 10-30 seconds.
  • Breathe out, slowly arch your upper back upward to the sky, tug your tailbone in, your neck and head should flex, and look down on the ground. hold in this position for 10–30 seconds

15. Latissimus Dorsi Stretch

  • Lat muscle pulls the humerus down and causes extension and internal rotation of the humerus
  • Lat stretch will lessen the resistance of the humerus in upper reach (if your shoulder have more range of motion in upward reach, it will assist you in your dunk)
  • Here are the steps for Lat Stretch
    • This stretch can be done by standing or kneeling on the floor, find a horizontal bar such, tabletop, or a box or chair when you’re kneeling
    • You stand arm’s length distant in front of the bar or tabletop
    • Take a deep breath and breath out then slowly bend your body toward the floor while maintaining your hands on the bar or tabletop, you should feel the stretch in your back. Make sure you slowly stretch.
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    • Hold in position for 30 seconds to 1 minute
    • Take a deep breath and breath out, then slowly come back up

16. Erector Spinae Stretch

erector spinae stretch

 

  • The erector spinae is a long extensor muscle along with your spine. Child pose from yoga move (with a slight variation) is great to stretch your erector spinae.
  • Use a yoga mat is preferred for hard surface, you are in a kneeling position (sit your butt on both your heels, you can spread your heels apart for someone with less flexibility), flex your trunk by bringing your chest as close to your thigh, your head should be resting on the yoga mat.
  • Straighten both arms and place them above your head (this will further extend your erector spinae)
  • Breath through your stretch, you can remain in this position for 30 seconds to 1 minute, or longer

17. Doorway Pec Stretch

  • The Pectoral (pectoralis major and pectoralis minor) connects from the chest to the shoulder and upper arm. Pecs muscles are tight in most people because we spend a lot of time on your phone or computer.  Weight lifters are common with tight pec due to overused muscle.
  • Here are the steps for the Doorway Pec stretch:
  • Stand by the door, raise both arms 90 degrees to the side, elbows are bend, place your elbows on the doorframe
  • Step forward one step to feel the stretch on your pecs, make sure your body is straight without rotation of the trunk to avoid excessive pressure on the shoulders.
  • You can do one side a time instead of stretching both pecs at the same time, follow the same steps above, but you’re placing one arm on the doorframe. Make sure your body is straight without rotation when you step forward to avoid injury to the shoulder due to excessive stress on the shoulder joint.
  • Hold in position for 30 seconds to 1 minute

18. Wrist Flexor Stretch

  • Reach your right arm forward with elbow straight
  • Flex your wrist by keeping your fingers pointing down toward the floor
  • Use your left hand to gently apply pressure at the back of your hand (dorsal side) further flex your right wrist
  • Hold for 30 seconds to 1 minute

19. Wrist Extensor Stretch

  • Reach your right arm forward with elbow straight
  • Extend your wrist by keeping your fingers pointing up toward the sky
  • Use your left hand to gently apply pressure on your fingers to further extend your right wrist
  • Hold for 30 seconds to 1 minute

20. Posterior Deltoid Stretch or Cross Arm Shoulder Stretch

  • Stand or sit, reach your right arm across your body
  • Place your left arm around your elbow to gently pull from right to left to further stretch your posterior deltoid
  • Hold for 30 seconds to 1 minute

Summary

Now you know the benefits of static stretching, we recommended you spend 10-15 extra after your next workout.  Not only does static stretching benefits your body by increasing blood flow to the muscles, increase recovery time, increase flexibilty, and prevent injury, it also decrease muscle soreness.  We recommended you share the benefits of static stretching to your workout buddy and family so they can also gain the benefit too.

Related Post:

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  3. 8 Best Upper Back Stretches For Pain Relief
  4. Foam Roller For Lower Back| Harmful or Benefit For You?
  5. 6 Best Static And Dynamic Stretch To Increase Flexibility
  6. Unlock Your Hip Flexor Review
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