Guide to Static Stretching. The Best Ways to Stretch Before and After a Workout

Guide to Static Stretching. The Best Ways to Stretch Before and After a Workout
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Why Should You Stretch?

Stretching is an important component of living a healthy lifestyle and having safe and effective workouts. Stretching can help prevent injuries and is often used in injury treatment.

Doing a routine properly will grant you greater flexibility in the long run. Having this increased flexibility is directly related to a reduced risk of injury. Allowing the muscle to remain elastic and have a greater range of motion will make muscle tears less likely when performing cardiovascular or resistance training.

Stretching aids in muscle recovery and can enhance athletic performance. Better flexibility in the upper body may lead to better respiratory function and greater flexibility of the lower body can reduce back pain and injuries.

When Should You Stretch?

There is a lot of debate about when stretching should be performed, but most experts agree that warming-up before stretching is the safest way to go. Doing some form of light cardiovascular warm-up actually loosens up and warms the muscle fibers due to an increase in blood flow to the muscles thus making them much more elastic and more resistant to tearing.

Add 5 to 10 minutes of stretching targeting the major muscle groups before a resistance training program as well as 5 to 10 minutes after you are done training. This will help minimize injury and also aids in recovery.

What are the Different Types of Stretching?

There are many different types of stretching styles, but there are three that are most commonly known and practiced–static, dynamic and ballistic stretching. This article will focus on static stretching, but in order to get a basic understanding of what static stretching is, review the definitions of each.

Static Stretching – This is the most common method of stretching and is the one most preferred by experts. It is the least likely to cause injury. Performing a static stretch is done by slowly moving a joint towards its end range-of-motion. Once that point is reached, the stretch is held for a matter of seconds (usually 15 - 30 seconds.) Do not stretch to the point of pain or bounce during the movement. Start at the neck and work your way down the body.

Dynamic Stretching – This type of stretching involves moving parts of your body and gradually increasing reach, speed of movement or both. This style of stretching should not consist of jerky or bouncing movements and should be done in a slow and controlled manner. Examples include slow arm swings, leg circles or torso twists. These stretches are generally done in 2 to 3 sets of 8 to 12 repetitions.

Ballistic Stretching – This style incorporates momentum of a limb in order to force it to stretch beyond its normal range of motion. This is done by bouncing into or out of a stretched position and using the stretched muscle as a spring to pull your body out of the stretched position. An example would be to bend down to touch your toes, bouncing up and down in order to force your body to get closer each time. This style is not recommended and is generally considered unsafe. It can easily lead to the tearing of an un-warmed muscle.

The Static Stretching Routine

Below you will find a complete static stretching routine that can be performed before a workout (after a light cardiovascular warm-up) and after a workout as a cool-down. Remember not to bounce during these stretches and do not stretch so far that your body is in pain beyond slight discomfort.

Neck Stretch

This stretch will increase the mobility of the shoulders and stretches the back of the arm. The main muscles involved are the trapezius, rhomboids, pectorals, triceps and the rotator cuff.

  1. Stand up straight with your left arm lifted above your head.
  2. Bend at the elbow so that your left hand reaches down towards the spine.
  3. Reach your right hand behind your back and grasp the fingers of your left hand.
  4. Hold for 3 to 5 seconds and then change sides.

If you are not able to link your hands together, this exercise can also be done holding a towel in the left hand and grasping it with the right hand.

Upper Back Stretch

This stretch will help release tension in the upper back. The targeted muscles include the lats, rhomboids and trapezius.

  1. Stand up straight with your feet about shoulder width apart and your knees slightly bent.
  2. Interlace your fingers and reach your hands forward so that your palms are facing away from you.
  3. Push your hands as far forward as they can go while allowing your abdominals to be drawn in and pulling your upper back in the opposite direction. The head should shift forward to release tension in the neck.
  4. Hold for 3 to 5 seconds and repeat a few times as needed.

Chest Stretch

This stretch will help to release tension in the shoulders and stretch out the chest. The main muscles focused on are the pectorals, the anterior deltoid and the trapezius.

  1. Stand up straight with your feet about shoulder width apart and have your knees slightly bent.
  2. Interlace your fingers together behind you and push up and away from your back.
  3. Stretch the hands are far away as possible but keep the spine straight.
  4. Hold for 3 to 5 seconds and perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

Shoulder Stretch

This stretch is used to release tension in the shoulders. The muscles that are targeted include the deltoid, the rhomboid and the trapezius.

  1. Stand up straight with your feet about shoulder width apart and have your knees slightly bent.
  2. Move your right arm across your chest and rest your wrist on your left shoulder.
  3. Use your left arm to push your right elbow towards your left shoulder.
  4. Hold for 3 to 5 seconds and perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

Bicep Stretch

This stretch is used to release tension in the biceps and forearm. The muscles that are focused on include the pectorals, biceps, and the wrist flexors.

  1. Stand parallel to a wall about 3 feet away.
  2. Touch your hand to the wall about shoulder height with your fingertips pointing backwards.
  3. Slowly and gently turn away from your arm.
  4. Hold for 3 to 5 seconds and perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

Triceps Stretch

This stretch is used to loosen the triceps and the upper arm and to increase the range of movement at the shoulder joint. The triceps and the lats are the muscles targeted.

  1. Stand up straight with your feet about shoulder width apart and have your knees slightly bent.
  2. Reach your right hand into the air and bend your arm at the elbow so that your wrist reaches down your spine.
  3. Use your left hand to lightly press against your right elbow in order to initiate the stretch.
  4. Hold for 3 to 5 seconds and perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

Quad Stretch

This stretch is used to release tension in the front of the thigh. The quadriceps are the main focus for this exercise.

  1. Lie either on your side or with your stomach flat on the floor with your legs outstretched behind you.
  2. Bend your right knee and bring your heel towards your buttocks.
  3. Grasp the ankle with your right hand and draw the heel in closer to the buttocks.
  4. Repeat on each side, holding for 3 to 5 seconds. Perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

Hamstring Stretch

This stretch is used to stretch the back of the leg and relieve tension in the lower back. The hamstring is the main muscle group targeted.

  1. Lie on a floor with your back flat and your legs outstretched in front of you.
  2. Bring one leg straight up towards the chest.
  3. Wrap a band or a towel around the arch of the foot and draw the leg closer to the chest but only to the point of slight discomfort.
  4. Hold for 3 to 5 seconds and perform 2 to 3 sets of 3 to 5 repetitions. Try to stretch a little further with each repetition.

You can also substitute a partner for the band/towel. Have your partner grab your ankle and then slowly move your leg towards your chest.

Sources

Brad Appleton (2011, January 9). Stretching and Flexibility – Types of Stretching. Retrieved from https://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_4.html

SpineUniverse.com (2011, January 9). Why Should I Stretch? Retrieved from https://www.spineuniverse.com/wellness/exercise/why-should-stretch