But you can achieve the most benefits by stretching regularly, at least two to three times a week. Three static stretches to try. Static stretching is the traditional form of stretching which most people are familiar with. I am a 71-year-old Finnish retired teacher and freelancer fitness coach and a present health & fitness blogger. Static stretching is when you hold and stretch a muscle in an elongated position for an amount of time such as 20 to 30 seconds. Static stretching is beneficial for the many reasons outlined above, plus increasing flexibility and preventing injuries such as muscle tears but after your workout as part of your cooldown. We’ve enlisted experts to tell us more about these benefits, plus when we should use each of these stretches—and when we shouldn’t. Duration is important. Holding your stretches helps your muscles recover faster and will help improve your range of motion over time. Start in a seated position with both legs straight out in front of you. On this blog, you will find flexibility tips for beginners, printable stretch routines and healthy recipes! Benefit 1: Enhanced Flexibility Not only can static stretching improve your flexibility and range of motion, it can also help your muscles recover faster after a workout, leading to less pain and stiffness. After the year 1992 I have given fitness advice via mail, email and websites. Dynamic stretching is therefore well-suited as part of a warmup routine prior to intense athletics, be it weightlifting, sprinting, sports, etc. Repeat on the other side. Unlike from static stretching which make people sleepy. It can cause mild muscle damage and may lead to injury by creating weakness. Static Stretching vs. Change ), You are commenting using your Facebook account. Lets see some of the benefits of dynamic stretching vs static stretching. I was a personal trainer in three different cities (Vaasa, Seinajoki and Turku) here in Finland during 1975-1992. Static Stretching: Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension.Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed. Dynamic stretches are movements that you do with control to prepare your muscles and ligaments for the exercises that you will be doing next (1). Static stretching is best reserved for use after the athletic event, post-workout, or on off days. What you may not know is why, or when there are exceptions to this ‘rule’? PNF stretching brings great benefits to those who are looking to increase their flexibility quickly. You may be wondering what the hell does that mean? However, there’s a difference between the effect of static stretching, and how mobility training benefits your workout. The benefits of PNF stretching, Proprioceptive Neuromuscular Facilitation, shows that it matters how you stretch. 1. Static Stretching. A complete warm up should include 5-10 minutes of low-to-moderate intensity cardio followed by a few dynamic stretches. For folks who are brand new to exercising and working on improving their range of motion, this type of stretching can be easier to learn than dynamic stretching. Lift your right hand up so that your palm is facing the ceiling. Reach over your head to grab your left elbow with your right hand. Static Stretching: Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension.Both the antagonist, or opposing muscle group and the agonist, or muscles to be stretched are relaxed. I’m Elaine. Enhances Relaxation: The act of performing static stretching means that everything else in your life has to wait for a moment or two. For ages, we’ve been told to start our training sessions off with some light aerobic activity followed by static stretching and sports-specific drills [1]. Stretching is an excellent way to improve mobility and flexibility. Dynamic Stretching vs Static Stretching. Stretching is usually performed before exercise in an attempt to enhance performance and reduce the risk of injury. Many people believe that merely performing static stretches can achieve the above. This can give your body and brain a chance to relax. Static stretches help improve flexibility, enhance your range of motions, relieve stress and lessen the risk of injuries. Static stretching is probably the method you think of first when talking about stretching. There are many benefits of stretching after a workout. Actively flex your foot towards your body. Fewer electrical impulses firing means a more relaxed muscle overall. There are various techniques of stretching – static, dynamic, ballistic, and PNF stretching. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. This is then repeated 2–4 times. It is thought to be due to microscopic tears in the muscle. I believe that anyone can become flexible. Static stretching is recommended to do during the post-workout routine. Which is basically stretching muscles and joints for a duration without movement. You should try to hold the stretch … Come Stretch with me over on YOUTUBE: Journey to Mobility ❤️, Neck Stretches for Stiff Neck (EASY Follow Along), 5 Lower Back Stretches for Tightness & Pain Relief, Wrist Stretches for Yoga (EASY Follow Along), New YouTube Channel for Beginner Flexibility (AUG 7, 2020), My Backbend Stretch Progress (2 Month Results), Improves Coordination, Balance and Postural Awareness. So, What Are The Benefits of Stretching ? Pull your ankle towards your glutes. However, here are 3 static stretches which will restore length in muscles that are placed under high demand during running. Fascia is fibrous connective tissue that wraps and supports muscles, bones, tendons, ligaments, organs, nerves-pretty much everything. Studies have shown that stretching five or more days per week for at least five minutes benefits ROM. But, keep in mind that static stretching should ideally be saved until after physical exertion (and never skipped!). How to perform safely and some of the static stretching. You are warmly welcome to read my posts and develop your mind, body and health. It’s important to know what benefits each type of stretching provide & when best to perform them, and this article shares… Enhances Relaxation: The act of performing static stretching means that everything else in your life has to wait for a moment or two. One of the newest methods of targeted stretching focuses on something you may have never even heard of before: fascia. Stretching is often done as a form of warming up before exercise, to decrease the risk of sports injury or to increase the range of motion of muscles and joints. I got a Multiple Myeloma (bone marrow cancer) diagnose in the year 1999. Static stretching can increase range of motion (ROM) and flexibility if done properly. Knowing the techniques and benefits for both active and passive stretching, will help you choose the right one at the right time. Proprioceptive Neuromuscular Facilitation. Stretching can make a difference in how well your muscles recover after you exercise. To perform a PNF stretch, you will alternate between a static stretch-and-hold and an isometric contraction of the muscle being stretched. It’s safer to do static stretches after a workout. Static stretching is wonderful for using after you finish exercising. Twist to the right side, looking over the shoulder. I practice by reaching above my toes to maintain a flat back. Waking up Your entire body. Active vs. passive stretching--the benefits of both. Static stretching is a common workout warmup. At first, it was body weight training and after about two years my weight training began. From the year 1995 I have trained with free weights, machines and cardio equipment at home. Typically, static stretches are held for 30-45 seconds. Some of them include: 1. Although static stretching enhances flexibility, which is a well-recognized component of health-related fitness (1), there is little scientific evidence to suggest that pre-event static stretching prevents activity-related injury or enhances athletic performance (32, 47, 50, 53). Breathe and hold for 20 seconds. Static Stretching. Static stretching is recommended to do during the post-workout routine. Duration is important. I only realized why stretching was important when my body started getting more and more stiff over time. Active Stretching: In active stretching, there is no external force b You should feel the stretch down the left side of your body from your tricep down to your torso. Start in a seated position, both knees up towards the ceiling. In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. These 10 static stretches target each of the major muscle groups. First, let’s clear up some terms to avoid confusion. Static Stretching Pros. Some research shows that stretching doesn't reduce muscle soreness after exercise, and other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance. 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. The result is a feeling of increased muscle control, flexibility, and range of motion. A study from 2005 found that dynamic stretching enhanced performance compared to not stretching. That's because stretching provides a variety of health benefits, from improving flexibility to preventing injury. The stretch is usually held for 15-60 seconds. Static stretching also places little demand on the body. Both have different benefits, timings, and ways to do. Static Stretching Can Improve Flexibility Stretching cold muscles can strain ligaments and tendons. There are definitely benefits that come with making static stretching a regular part of your routine, including the following: Good for Beginners. The reason you want to do static stretching after your […]. In the end of the 1960s I started my muscle training. There are definitely benefits that come with making static stretching a regular part of your routine, including the following: Good for Beginners For folks who are brand new to exercising and working on improving their range of motion, this type of stretching can … But there are many other body parts that benefit from a good stretch besides those tight muscles. Static stretching and dynamic stretching are two major types of stretching that we most commonly use. But UW Health Fitness Center exercise specialist Jude Sullivan remains an advocate of stretching as a way to allow the body to become accustomed to movement prior to exercise, and to help cool down afterward. These stretches should be done 5-10 minutes after your workout during your cool down to allow your body to gradually return to its normal state. Static and dynamic stretching are the two most commonly practiced techniques among them. Tension can be a problem for us all. Change ), You are commenting using your Google account. You stretch your muscles to a point of discomfort and hold the position for 30-60 seconds. The American College of Sports Medicine recommends holding the stretch 15 to 30 seconds and repeating the stretch three to five times. 3) Loosen Up. Static stretching also places little demand on the body. With static stretching you lengthen the muscle and you might be feeling that it is working … Stretching may result in microtrauma to the muscle predisposing it to injury. ( Log Out /  Use your left hand to pull your right fingertips down. For many years, I would workout without stretching. Static stretching has been shown to be most effective after exercise since the research shows this can reduce muscular power prior to exercise. 5. Researchers have found solid evidence that static stretches offer therapeutic benefits when performed post-workout. Additionally, subjects who followed a program of active stretches better maintained their range of motion after stopping the stretching program. Static stretching is assuming a stationary position and holding it for 30-60 seconds and feeling a pulling or stretching sensation in the body with no bouncing or rapid movements. … Static stretching actually reduces your athletic performance when used before exercise. Static stretching if often helpful when done after a tough workout. A few dynamic stretches to try. But what about the benefits to these static stretches? Benefits of Static Stretching 1. The first couple of years I did it at home and then moved to a gym. Active stretching is a type of static stretching while static stretching is a broad term that includes all forms of stretching where you hold a stretch in a fixed position for a specific time period. Static stretching at the end of the workout gives better flexibility and range of motion. Stretching is one component of fitness that a lot of us find way too easy to skip. ( Log Out /  Some of these benefits include: Static stretching is a great way to increase range of motion which is very helpful in executing the proper techniques during lifting and running. 29 December 2015 Flexibility; cool down, injury prevention, mobility, planning, warm-up; If you have a trainer or coach you may have been told already – dynamic stretching pre workout, and static stretching post workout. Static Stretching Exercises And Benefits. I had my own gym in Seinajoki in the beginning of the 1980s. Benefits of static stretching. Some sports experts even think that dynamic stretching is better than the traditional static stretching, furthermore they are better to release tightness in muscles. As we discussed above, stretching does cause the muscle and tendon to lengthen, and these changes can be somewhat permanent and definitely beneficial to sport and wellness. Some research has found that static stretching can have detrimental effects on subsequent performance. Abstract. There are two main types of stretching: Static stretching involves holding a stretch for a certain length of time and then repeating it. Taking deep, slow breaths is recommended while performing static stretches. Passive stretching is a great way to cool down easily because you are not challenging yourself to extra laps around the track, just slowing your breathing and working out the kinks ensuring that you recover quickly. Your back knee should line up with your hips. But there are some benefits of stretching that might just make you want to add it to your routine. Change ). If you’re not familiar with dynamic stretching, it’s basically using repeated movement to stretch muscles and joints. Dynamic stretching is the type of stretching that is movement based. These are the top benefits of static stretching. Here’s the deal – if you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. If you include regular stretching in your fitness routine, congratulations, you’re ahead of the curve. Stretching before and after training is thought to minimise this damage. Stretching studies show that ballistic exercises induced significantly less muscle soreness than static stretching. Otherwise, dynamic stretching should be used before most activities, along with static stretching and even strengthening at end-range-of-motion (a lightweight straight-leg deadlift, for example). Static stretching can vary in length. Stretching doesn't effect muscle elasticity during eccentric activity which is when most injuries occur. Over time your muscles will learn what it feels like to relax and doing stretches will get easier. Stretching them out improves range of motion and functionality. Statically stretching “cold” muscles in not usually recommended for the same reasons mentioned above. Studies have shown that stretching five or more days per week for at least five minutes benefits ROM. In static stretching, you use your own bodyweight to stretch the muscles. Example of static stretching taken from Facilitated Stretching, 4th Edition . Also, you should always try to do dynamic stretching before exercise. Static Stretching – The most common stretching technique, static stretching requires extending a specific muscle group to its maximum point, just beyond your comfort zone, and holding it. Everyone will of course have specific areas that they need to work on as we’re all different. Then slowly and cautiously the body is moved to increase the tension of the muscle (or group of muscles) being stretched. For your warm-up routine, do dynamic stretching. Static versus Dynamic Stretching: Current Concepts. Place your right foot on the outside of your left knee. Dynamic stretching will prepare You for high-intensity workout. Benefits of static stretching. How to perform safely and some of the static stretching. Hence,you are getting a great benefit from the static stretch. Then slowly and cautiously the body is moved to increase the tension of the muscle (or group of muscles) being stretched. It is important to cool down and bring back the body’s temperature to normal after you’re done with the workout. Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. Flex your foot more to feel a stretch in the calves. PNF stretching requires the help of a partner or an inanimate object. When you workout, your body temperature increase and blood is pumped into the working muscles. It is theorized that no benefit results from static stretches because of the following reasons: Certain activities don't benefit from increased flexibility. Inspiration. This slow form of stretching will not facilitate a strong relfex response and so helps in relaxation. This type of stretching is when you hold one position for a period of time without moving to stretch your muscles. Static stretching is basically holding a stretch position for a given time say 15 seconds and just relaxing in to it. However, as with all exercise, form is important. There are a lot of benefits that come out of static stretching. It will help put you in the right frame of mind before exercise and help you relax afterwards.” Here are a few tips on how to safely add stretching into your workout routine. For your warm-up routine, do dynamic stretching. Incorporating static stretching during your cool down will help improve your range of motion and help your muscles recover faster after a workout. In general, static stretching is done prior to a big aerobic workout or weight-lifting session. Place both hands on the ground under your shoulders. This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since chronic stretching can enhance the range of motion around a joint and potentially improve strength and power performance. Dynamic stretching can serve as part of a full body warm-up, and it’s even more effective than just a traditional warm-up alone like jogging because it prepares you for the movements and patterns you’ll use during your workout. The surface should be below hip-level. However, doing stretches after activity is recommended. It involves continuous moving, which then provides your muscles with the needed temperature. Improved flexibility. Straighten your right leg while your left leg is bent. There are two main types of stretching: dynamic and static stretching.Each has their own specific role in fitness to benefit you in different ways. Here are the benefits of static stretching, when you should be doing them and examples of static stretches that you can add to your next workout. Lean your body to the right for a side stretch. Start in a low lunge position with both knees bent at a 90-degree angle. When the muscle on one side of a joint is more dominant than the other side, an imbalance exists which can cause pain or injury. Put one arm back, resting it flat against the wall. Shows that it is important to cool down and bring back the body not being held, research found. Stretches you perform should be comfortable and require minimal exertion own gym in Seinajoki in long... 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