What is Static Stretching?
Static stretching is an easy kind of stretch to do, and its often recommended as a way to stretch before vigorous exercise. There has been some debate recently about the benefits of this form of stretching prior to exercise, but many exercise specialists still believe it is worthwhile. Its goal is to gradually increase stretching ability and lengthen muscles, and stretches can be done by anyone, and modified according to flexibility. There are two forms of static stretching. One is called passive because it requires no effort on the part of the person performing the exercise. The other is called active since it requires effort. It’s easy to illustrate the differences between a passive and active stretch. For example, a static stretch could involve lying on the ground and lifting one leg in the air, and holding that leg up for 10-30 seconds. If the exercise is passive, the leg could rest on a chair, or someone else could hold it up. While this still will stretch muscles in the leg and h
Developed in the training of Olympic athletes, in the 1980’s static stretching has become the recommended method for improving everyone’s flexibility. Static means, “NO MOVEMENT”. Static stretching is similar to yoga in that you get into a stretched pose, hold it for a short period and then relax. Static stretching is not like yoga in that there is no contortion or extreme twisting of the body. You do not have to have the flexibility of a very young person to execute the poses. Static stretching is the preferred method of sports medicine professionals and athletic trainers for children and adults of all ages and fitness levels. It is effective in relieving the pain and stiffness of midlife “couch potatoes” in our program. The physically elite United States Navy SEALS use static stretching exclusively in their training program. Their latest training manual advises their crack recruits to, ” (static) stretch to tightness, not to pain and hold for 10-15 seconds. DO NOT BOUNCE.” Click here
Static stretching involves reaching forward to a point of tension and holding the stretch. Static stretching has been used through out the years for two main reasons: injury prevention and performance enhancement. Many coaches, parents and young athletes still advocate the use of static stretching as part of the warmup routine. Recent research finds that static stretching is counterproductive when used as part of a warmup, especially when used at the end of the warmup. Holding stretches for time decreases the force of muscle contraction, decreases muscular endurance, and decreases the activation of the central nervous system. Part of power generation comes from what is called stored elastic energy or “stiffness” in the muscle and tendon. Too much static stretching can make the muscle overly compliant meaning the muscle loses its “stiffness.” In addition, static stretching makes it harder for the nervous system to send signals to the muscle that tell the muscle to contract. Simply put,
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It’s probably the safest kind. You stretch through a muscle’s full range of movement until you feel resistance, but not pain, then hold the maximum position for 10 to 30 seconds, relax, and repeat several times. In static toe touches, for example, you slowly roll down, with knees bent, and hang in the down position without bouncing, then slowly roll up. What about stretching with a trainer or therapist? You and a trainer, or any partner, may do what’s called proprioceptive neuromuscular facilitation, or PNF, to push a muscle to a greater degree of flexibility. One type of PNF, called contract-relax stretching, involves contracting a muscle against resistance, usually provided by another person (see illustrations #6 and #7). You relax, then stretch while the partner or trainer pushes the muscle into a static stretch. You can also do PNF without a partner. What is active-isolated stretching? This technique, developed at the University of Illinois years ago as a physical therapy technique
