In other words, how far we can reach, bend or turn and then hold that position. Passive stretching is very similar to static stretching with one key difference. 20 years they’ve been telling people this stuff and now all of a sudden they come out and say oh, sorry. Time and time again, recent research has shown that static stretching may actually decrease performance! Some examples of static stretches include a triceps stretch or the butterfly stretch. Static versus Dynamic Stretching: Current Concepts. static stretching is a stretching exercise that primarily targets the quads and to a lesser degree also targets the abs, biceps, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, shoulders, traps and triceps... more I like static stretches that make it easy for athletes to stretch. A lack of flexibility seems to be a causative factor in many of the gradual onset injury conditions that plague today’s athletes. This is a very effective way to increase flexibility. Unlike dynamic stretching, which involves active movement that pushes you through a full range of motion, static stretching involves simply extending your muscle to the end of its range of motion, then holding it at this position. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. The static stretching is done to increase your flexibility while the muscle is most prone to increase in length. Flexibility refers to the range of motion around a joint. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. Activate the antagonist; do long statics; use active stretches. Yes, before the workout. And you know what? The fact is that athletes need a combination of both active warm-up exercises and static stretching. Static stretching is a method of stretching a muscle beyond its normal limits, then holding the stretch for anywhere between a few seconds and a few minutes. 2) Static stretch. Keep your feet in the same position and in a controlled manner, twist your torso from one side to the other. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. You should combine these techniques during practice and recovery to promote optimal range of motion in sports performance. I like to think of foam rolling as ironing for the muscles, a necessary precursor to stretching. A dynamic stretch is a series of challenging motions that are executed repeatedly so that the stretch is felt further with each motion. Using static stretching after sports will help prevent injury. The Static Stretching method is a simple method for increasing range of movement around joints. The main difference between static stretching and dynamic stretching is that dynamic stretches are performed with movement. Most people don’t stretch; they just try to look like they are stretching. So anyway, I’ve had my little rant. In fact, their warm-up that they recommend as part of their new research findings, I could almost sue them for plagiarism because it’s almost word for word what I’ve been recommending for all this time. Post-workout stretching does not seem to produce gains in flexibility. Information and translations of static stretching in the most comprehensive dictionary definitions resource on the web. The goal of static stretching is to gradually increase the length of the muscles. Bye for now. Static stretching also is not as functional as dynamic stretching. Ever wonder if static stretching is a good idea before exercise. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. Known as the “grab and hold” method, proponents of static stretching claim it will increase performance, reduce muscle soreness, and reduce your chances of getting injured. From: Canine Rehabilitation and Physical Therapy (Second Edition), 2014 Emails that say, haven’t you read the latest research? If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself. I hope you enjoy… The Static Stretching Renaissance. Static stretching often triggers this reflex and it is particularly strong in muscles that are very tight and short. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time. This is because static stretching may limit your bodyâs ability to react quickly. Reciprocal Inhibition: Also known as Sherrington’s law of reciprocal innervation, explains how a muscle will relax when its opposite muscle is activated. Tighten your stomach muscles to prevent your back from arching. Ballistic Stretching Vs. Static Stretching. Static stretching is holding a stretch without movement, usually only at the end-range of a muscle. Where muscle groups are tight (shortened) and they can constrain full movement range, especially after intensive activity or fencing training. Some examples of static stretches include a triceps stretch or the butterfly stretch. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. Dynamic warm-up would follow to prepare the muscles for exercise. I’m referring to the studies that have been done over the last 15, 20 years in relation to static stretching. Lean forward from your hips, keeping your back flat and knee straight until you feel a stretch in the back of your thigh. It's often recommended as a way to stretch before vigorous exercise. Static Stretching After Running. This type of stretching involves stretching your muscles to the point where to feel discomfort and holding that position. Standing straight, stretch your left arm up and bend it behind you, placing your left hand … Oh, hang on, we were wrong! This stretch is for the posterior shoulder and is particularly beneficial for all athletes of throwing sports such as football, baseball and basketball. Static stretching is the process of pulling your body into a certain position and holding that position for a prolonged period (usually 30 to 60 seconds). Here are some types of static stretching: Relax your shoulders, bring one arm across your body, and hold it with the other arm just above the elbow, pulling gently toward your body. Static stretching is slow and constant, and the stretch position is held for up to 30 seconds for the best results. Instead, what you can do for 10 to 15 minutes before working out is an active warmup. Static stretching is the form of stretching most people are aware of, but many in the fitness community believe this type of stretching may reduce your performance. Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Static stretching often triggers this reflex and it is particularly strong in muscles that are very tight and short. Immediately after the stretch is released there is an increase in blood flow to the muscles beyond pre-stretching levels. This is precisely what is occurring during Active Stretching. For improving range of motion, try a combination of long-hold static stretching and PNF stretching, and for injury rehabilitation, Active Isolated stretching, PNF, Isometric and Active stretching will give the best results. However, these stretches should only be done after athletic activity, during cool-down). Static stretching requires you to move a muscle to the end of its range of motion, and to maintain that position without pain for 20 to 45 seconds. It promotes fluid movement during athletic performance, decreases soreness and minimizes injury. Synonym(s): static stretch . However, it is important to note that although there are many different ways to stretch, no one way, or no one type of stretching is better than another. With passive stretching another person or apparatus is used to help further stretch the muscles. When you're deciding between dynamic vs. static stretching, consider when you're stretching, how warm your body is and what you want stretching to accomplish. 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