The Basics of Static Stretching | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Basics of Static Stretching

January 28, 2013 | Raymond Tucker

Must See Flexibility Videos

Static stretching should be an important part of your training program to prevent injuries and prepare your muscles for your workout. Static stretching has several benefits; for example, it relieves soreness, improves muscle imbalances, improves flexibility and expands joint range of motion. A safe form of stretching, it also helps the muscles relax.

To get the most out of your stretching routine, I recommend selecting one stretch per muscle group. If you perform too many stretches for the same muscle group, you will end up overstretching and wasting your time. Hold each stretch for a slow count of 20 to 40, and continue your normal breathing pattern.

Static stretching should not cause you to strain or hold your breath. When performing a stretch, go as far as you comfortably can and hold the stretch. Perform static stretching both before and after your exercise program. When performed before a workout, hold the stretches for less time to prevent too much relaxing of the muscle before intense activity.

How to use static stretching in your current workouts:

  • Foam Roll. If you know how to foam roll, do it first. If you do not have a roller, a tennis ball works just as well
  • Pick one exercise per muscle, stretch slowly and hold the stretch for 20 seconds
  • Dynamic Warm-up

Static stretching can be used after workouts, because during your workouts your muscles are contracting to create force, which causes them to shorten. Performing a few static stretches after your workout when your muscles are warm will help them return to their normal length. Expand your warm-up through STACK's library of stretches.

Topics: STRETCHING
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Raymond Tucker
- Raymond Tucker, CSCS, a Level 1 Track Coach certified by the United States Track and Field Association and Level 1 FMS certified by Functional Movement...
Must See
Drew Brees Will Not Be Denied
Views: 8,045,527
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 25,184,089
RGIII Talks About His Legacy
Views: 22,696,211

Featured Videos

Dwight Howard Ab Workout Views: 62,672
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,880
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,427
Dwight Howard Stays in the Gym All Night
Views: 4,006,048
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,176,187

Load More
More Cool Stuff You'll Like

These 9 Exercises Will Improve Your Hip Mobility

Lower body mobility can improve an athlete's overall performance by enhancing their flexibility, speed, and strength. With this certain hip mobility...

Increase Your Flexibility Without Stretching

Green Bay Packers Discover Football's Fountain of Youth

Add Warrior Poses to Your In-Season Training

Are Tight Hips Slowing You Down?

The Importance of Recovery Workouts

Build a More Powerful Golf Swing With These Mobility Drills

Stay Pain-Free With These Advanced Stretches

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Animal Flow Scorpion Reach for Injury Prevention

Reducing Tight Hamstrings without Stretching for Hockey Players

Dig Like a Pro: Exercises for Volleyball Mobility

You're Doing It Wrong: The Warm-Up

How Hockey Goalies Can Get More Flexible for a Better Butterfly

3 Exercises That Fix Common Baseball Hip Mobility Issues

Dynamic Warm-Up Exercises Done the Right Way

How to Fix 4 Common Tight Areas in Your Body

Go the Distance With This Baseball Yoga Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

Find Your Effective Pregame Basketball Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Why and When You Need to Change Your Pre-Game Warm-Up Routine

The Yoga Warm-Up for Basketball Players

The Best Stretching Exercise for You

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Pro Secrets, Revealed: The Perfect Workout Warm-Up

3 Yoga Twists to Keep You on the Field and Improve Your Game

How to Release Muscle Knots and Trigger Points

Balance Exercises That Are Game-Changers

Must-Have Additions to Your Baseball Stretching Routine

3 Tips To Make Your Stretching Routine More Effective

Improve Your Balance with Stability Ball Exercises

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Fundamentals of a Pre-Workout Warm-Up

Mobility Training for Hockey Goalies

Flexibility for Cross Country From the Ground Up

Patrick Peterson's Yoga Workout

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Best Exercises for Improving Joint Mobility

The Most Important Muscle You've Never Heard Of