Static Stretching

Static Stretching is the most popular and widely known type of stretching. Implemented correctly in an exercise routine this type of stretching can vastly improve your limits of flexibility.

Static Stretching as the name implies is static or "without movement". It involves stretching the target muscle for about 20-30 seconds for 1-3 repetitions.

The advantages are it can be done almost anywhere. You don't need a lot of space to move around like you would dynamic stretching. It also does not require a lot of knowledge to do like PNF stretching.Embark on your journey to fuller and deeper understanding of Static Stretching. You should first read the article below the explains the ins and outs of static stretching before starting your program.

Before you start implementing your static stretching program read the Static Stretching Fundamentals article. It will give you a good understanding.

Static Stretching by Muscle

Learn how to static stretch!

 

Triceps

Exercise Description:

Overhead Triceps
Classification:
Flexibility
Instructions:

 
Place one arm above your head and bend your elbow. Now place your other hand above your head and grab the opposite elbow. Pull on the elbow across behind your head until you feel a good stretch in your triceps.
Hold for the recommended number of seconds.
Repeat with the other arm.

Chest

Exercise Description:
Chest (doorway)
Classification:
Flexibility
Instructions:

 
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm. 

Chest

Exercise Description:

Chest
Classification:
Flexibility
Instructions:

 
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.

Gluteus Maximus

Exercise Description:

Glute
Classification:
Flexibility
Instructions:

 

Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.

Gluteus

Exercise Description:

Glutes (seated)
Classification:
Flexibility
Instructions:

 

 Sit with left leg across the knee of the opposite leg. Push down on the left knee and lift the right leg up to a bent knee position until a stretch is felt in your hip.
Hold for the prescribed number of seconds and repeat with the other leg.

Glute/piriformis

Exercise Description:
Glute/Piriformis Stretch
Classification:
Flexibility
Instructions:

 
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.

Quadriceps

Exercise Description:
Standing quad stretch
Classification:
Flexibility
Instructions:

 
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Hip Rotators

Exercise Description:
Prone Hip Rotator Stretch
Classification:
Flexibility
Instructions:

 
1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you.
2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area.
3. Hold for prescribed time and then repeat with the other leg.

Adductors/Groin

Exercise Description:
Butterfly Stretch
Classification:
Flexibility
Instructions:

 

 
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.

Adductors/Groin

Exercise Description:
Groin stretch on ball
Classification:
Flexibility
Instructions:

 
1. Sit on the ball with your left leg stretched straight out to the side.
2. Shift your weight towards the right to create a stretch on the inside of your left thigh.
3. This should be a comfortable stretch. 4. Hold for the prescribed number of seconds and then repeat with the other side.

Hip Flexor

Exercise Description:
Kneeling Hip Flexor Stretch
Classification:
Flexibility
Instructions:

 
1. Start by getting on one knee.
2. Slowly shift your hips forward until a comfortable stretch is felt on the front of your hip.
3. Hold this position for the recommended time and then return to the starting position. Repeat for desired repetitions.

Hip Flexor

Exercise Description:
Quad Psoas Stretch
Classification:
Flexibility
Instructions:

 
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Hamstring

Exercise Description:
Lying Hamstring against wall
Classification:
Flexibility
Instructions:

 
Lie on your back and place one leg straight up on a wall and the other leg across the knee.
Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring.
Hold for prescribed number of seconds and then repeat with the other leg.

Hamstring

Exercise Description:
Hamstring stretch with tubing
Classification:
Flexibility
Instructions:

 
1. Lie on your back and place tubing around the bottom of one foot. Hold the other end of the tubing in your hands.
2. Bring your knee up to a 90 degree angle and hold the bands close to your chest.
3. Slowly extend your knee until your leg is straight.
4. You should feel a stretch on the back side of your leg. If not then bring the knee closer to your chest and then straighten your leg.
5. Repeat for prescribed repetitions and then repeat with the other leg.

Hamstring

Exercise Description:
Hamstring Stretch
Classification:
Flexibility
Instructions:

 
1. Sit in a chair or bench and straighten one leg out.
2. Keeping your back flat bend forward and reach for your toe.
3. Hold once you feel a comfortable stretch for prescribed time.
4. Repeat with the other leg.

Calf Stretch

Exercise Description:
Wall Calf Stretch
Classification:
Flexibility
Instructions:

 
1. Place the toes of one foot up onto the wall so that your heel is still on the ground.
2. Lean forward until a stretch is felt in your calf keeping your knee straight.
3. Hold for the suggested number of seconds and then repeat with the other foot.

Calf Stretch

Exercise Description:
Forward lunge calf stretch
Classification:
Flexibility
Instructions:

 
1. Place your hands on the wall with one foot forward and the other foot back.
2. Keep the heel of the back foot on the ground and lean forward using the wall for support.
3. Lean forward until you feel a stretch in your back calf.
4. Hold for the suggested number of seconds and then repeat with the other foot.

Back Stretch

Exercise Description:
Low Back (lying)
Classification:
Flexibility
Instructions:

 
Lie on your back and bring both your knees to your chest.
Pull on the back of your knees towards your head until you feel a stretch in your back.

Back Stretch

Exercise Description:
Low Back (cobra)
Classification:
Flexibility
Instructions:

 
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.

Back Stretch

Exercise Description:
Low Back (seated bent-over)
Classification:
Flexibility
Instructions:

 
Sit in a chair and bend forward reaching between your legs. Reach underneath your chair and back until you can feel a stretch in your low back.