Static Stretching
No doubt, static stretching is the most well known of the stretching methods. Its probably the most utilized as well.
It’s the type of stretch that was taught us when we were kids. Static Stretching is also one of the easiest methods of stretching to perform. In this article we are going to delve into the what, who, why, how and where of static stretching. At the end of this article you will have a good understanding of static stretching.
What is static stretching?
As the name implies it is static. It requires no movement once you reach the length of stretch required. Static stretching must be done the way it’s prescribed because of the physiology of the body. The muscle spindles, autogenic inhibition and the Golgi tendon organ (GTO) all play a part in static stretching.
Muscle Spindles- Muscles spindles are affected by changes in length and velocity. A change in these activates the muscle spindles to increase tension in the muscle.
GTO-The GTO overrides the Muscles Spindles thus decreasing tension in the muscle.
Autogenic Inhibition-Is the process that activates the GTO to override the spindles.
How does Autogenic Inhibition work?
Autogenic Inhibition is activated by holding a stretch for a period of time activating the GTO to over ride the spindles. In other words, holding the stretch for a period of time relaxes the muscle and allows for the stretch to happen.This process is important to know because this is what allows static stretching to be affective. I believe ballistic stretching is bad because the bouncing and jerky movements could activate the spindles without the inhibitory elements of the GTO. This could result in injury.
Why should you static stretch?
Static stretching can reduce injuries. I think it’s a cumulative effect where one day of stretching may not make a huge difference but over the long haul stretching day after day you find your flexibility increasing and muscle imbalances reducing.
Poor flexibility in one part of the body can have a chain reaction around the various parts of the body. Just the other day at work I was talking to one of my co workers who is planning a hike to the Grand Canyon. She mentioned she has bad knees so she is doing wall sits as an exercise. The problem with that logic is bad knees are not always a result of the knees. It may not be a weakness in the knee area. There could be something wrong at the hip area for example. This example is not one of flexibility but illustrates that when one part of the body is not working right it can have a chain affect around the body.
Who should static stretch?
This one is easy. All soccer players should do static stretching.
When should you static stretch?
When to static stretch can be quite tricky. First, ages ago, we are taught to static stretch before we exercise or play a game. Later we are taught that static stretching can reduce power so it might not be a good idea to static stretch before a game.
So which is it? There seems to be another shift back to static stretching before a game, practice or exercise. The addition being that you don’t “only” static stretch before exercise. This is one of those progressions of thought in the industry. Now it is recommended to first foam roll, then static stretch and finally dynamic stretch. That is a theme you will see over and over again in the stretching section of this website.
It should also be done after a game, practice or exercise.
Where should you static stretch?
The great thing about static stretching is you can do it almost anywhere. You can do it on the field, at home, in small spaces. You don’t need much room because the stretch does not require movement, its static.
How should you static stretch?
Static Stretching should be done 5-6 days a week. Hold each stretch for 10-30 seconds for 2 to 3 repetitions each muscle.
If you have really poor flexibility your objective is to increase flexibility. You should especially strive to get 5-6 days of static stretching into your life. You especially need to stretch even on those days you don’t have practice or games. Start with 2 repetitions and work your way up to 3 repetitions per body part.
Those with great flexibility, your objective is to maintain that level. Keep an active stretching routine a part of your daily exercise life to maintain.
Stretch to a level of slight discomfort but if you feels lots of pain stop immediately.
What stretches should you do?
The list of stretches is done by muscle.
1. You can do this in a chair or a simlar stretch standing. This is a great hamstring stretch.
2. Keep your back straight as you lean forward for your toe.
3. Repeat on opposite leg.
Pull one knee to your chest and hold. Keep your back flat on the ground.
1. Place heels together.
2. Knees should placed as shown in image while feet are moved closer to body. For a more intense stretch push down on knees.
3. Keep your back straight.
1. The leg being stretched should be crossed on top of the other leg.
2. Pull the non working leg until a stretchis felt in the leg on top.
3. Keep the low back flat.
1. Move the non stretching leg 1-2 feet out front.
2. Move the pelvis downand forward until you feel it in front of back thigh.
4. Keep the low back flat
1. Do this sitting or standing
2. Pull the arm being stretched toward the body. Pull on the elbow. You should feel it behind the shoulder.
3. While stretching, keep the forearm perpendicular to the floor.
1. Place your hands on the wall or any object sturdy enough like a tree.
2. The heel of the back leg should stay on the ground while you move your body forward.
1. Align your body as seen in the picture. You must keep the back straight to reduce back injury.
2. Bend forward towards the toes without arching the back.
1. Standing pull one foot up with your hand.
3. You should feel it on the front of your thigh.
Place your straight arm on a solid object. Doorway or tree (if outside) should work fine.
You will feel the stretch in your chest.
With a bent arm put it behind your head. Grab the elbow with the opposite arm and pull across and behind your head. You should feel it in your tricep.
