Sometimes, sitting in one position for a long time can lead to exhaustion and muscle stiffness. While some people prefer walking around to loosen their muscles and feel relaxed, others will only benefit from simple stretching techniques that target specific muscles.
Also, some health therapists suggest that taking one stretching posture for about 30 seconds can lead to overall relaxation and improve posture.
That said, to understand how these simple stretching techniques can relieve muscle stiffness, we take a deeper look into what is static stretching and its benefits.
What is Static Stretching?
Static stretching is a form of flexibility training where a specific muscle or group of muscles are stretched to their maximum capacity and held in that position for some time, typically 15 to 60 seconds, before releasing. It is done with the body at rest.
As a participant, your goal is to stretch and sustain a particular muscle. It is the most recommended for general fitness because it aims to improve flexibility and range of motion. Though, it can be used as a warm-up routine before intense physical activity, or performed separately to enhance flexibility.
What Characterizes Static Stretching?
Static stretching involves taking one stretching position for 35 to 60 seconds without movements. The process, also referred to as passive flexibility, targets a specific muscle group and holds it in one place for one minute.
Static stretching is done particularly before engaging in an intense workout to relieve muscle tightness and stiffness. It helps with your physical and mental health by improving flexibility and allowing muscles to loosen up.
Best Static Stretches for Flexibility
Overhead Triceps Stretch
The technique targets triceps and shoulder muscles. It is performed by standing with feet hip-width apart and rolling the shoulders back and down to release tension.
Reach your arm up to the ceiling and bend your elbow to bring the right palm down toward the center of your back. Hold the stretch for 30 minutes before switching to the opposite arm.
Biceps Stretch
Here, the biceps and muscles in the chest and shoulders are targeted. Stand upright and place your hands behind the back, then interlace the hands at the base of your spine.
Straighten out the arms and make the palms face down by turning the hands. Lift your arms high to feel a stretch in the biceps and shoulder muscles. Hold this stretch for one minute, and repeat it 3 to 4 times.
Cobra Pose
People with tightness in the abdominals, chest, and shoulders can benefit greatly from this stretching. To perform a cobra-pose stretch, lie on your stomach and put the hands directly under the shoulders with fingers facing forward.
Draw your arms tightly next to the chest and lift your head, chest, and shoulders by pressing into your hands and squeezing your elbows into the torso. Hold the position for 40 to 50 seconds, and repeat it 2 to 3 times.
Seated Butterfly Stretch
If you have issues with the inner thighs, hips, and lower back, this is a perfect solution. It is simple; just sit on the floor with your back straight and your abs engaged.
Put your feet’ soles together in front and bend out the knees to the sides. Place the hands on your feet and pull the heels towards you with your knees relaxing close to the floor.
Head-To-Knee Forward Bend
Try this stretch to relieve the muscles at the back, groin, hamstrings, and calves. Simply sit on a comfortable surface and extend the left leg out in front of you, then place the right foot sole to the inside of the left thigh.
Breath in and lift your arms overhead, then exhale as you elongate the spine bending forward at your hips. Put the hands on the foot, legs, or the floor to relax. Hold the pose for one minute, and repeat on the opposite side.
Health Benefits of Static Stretching
Static Stretching Enhances Greater Flexibility and Range of Motion
Range of motion is how far your joints like your knee, hip, or shoulder can reach in any direction when performing stretches. When static stretching is performed intensively, it can help with muscle flexibility and improve range of motion to enhance a better workout.
Do it for 5 to 10 minutes daily and experience better results, especially if you seek improved flexibility and range of motion.
Static Stretching Decreases Delayed-Onset Muscle Soreness
Sore muscles limit better workouts and result in low performance, especially in athletes. While most people prefer relieving supplements in dealing with DOMS discomfort, static stretching appears to help with it.
Static Stretching Decreases Injury Potential
Static stretching gives favorable results in injury prevention, especially in sports people like athletes. Fitness experts suggest that performing static stretching within warm-up help with long-term injury prevention through the recovery of tissue.
A stretched tissue becomes hydrated to enhance inflammation and repair process after induced tension.
Static Stretching Reduces Pain and Stiffness
Pain and stiffness result from tense, tight, or overworked muscles, which further results in poor sleep, mental issues, and low productivity.
Contrary, static stretching is an effective way to work out muscle stiffness which reduced pain.
Static Stretching Decreases Stress
Stressed people experience tense and tight muscles, which decreases their range of motion. Incorporating static stretching in your daily workout relaxes muscles and curbs stress.
When paired with breathing exercises, it offers a solution to mental tension and anxiety.
Static Stretching Increases Blood Flow
Poor blood circulation results in unwanted symptoms like pain, muscle cramps, and numbness, which endanger human life. Static stretching improves circulation to help your muscles recover more quickly after an intensive workout.
Static Stretching Improves Performance
Static stretching improves muscle flexibility to enhance strength and comfortable aging. When done properly and regularly, it enhances workouts and sports, especially for athletes and footballers.
Safety Tips When Performing Static Stretch
- Do not stretch beyond what you can comfortably do. Note that slight discomfort is important, but you should not stretch until you feel pain. If you feel sharp pain while stretching, stop right away.
- Always be gentle. Whether beginning or continuing, use smooth and slow movements, especially when recovering from an injury. When stretching, avoid bouncing and jerking to get the best results.
- Do not forget to breathe. Breathing in and out eliminates tension and stress from your body. It also allows you to hold a stretch for a longer period.
- Start slowly. If you starting or reviving stretches, start with a few at first, and make more repetitions and stretches as you built greater flexibility and range of motion.
Final Thoughts on Static Stretching
Static stretching can make a difference in how well your muscles recover from exercise. Starting with stretches before your workouts can help you release stress, increase blood flow, improve performance, and build greater flexibility and range of motion.
Remember to breathe, start slowly, and be gentle to get the best results from your stretching. Also, do not stretch beyond your comfort.
If you feel a sharp pain when stretching, stop right away, and relax before getting back. When pain persists, do not ignore it; instead, check the doctor for help.
