What is Static Stretching?
Static means no movement. Static stretching is stretching the muscles without any major movement to the body. It is a method where the muscle is stretched as much as possible without any pain. It aims at improving the flexibility of the human body.
How To Do Them?
Static stretching exercises work best when done in the mornings and on an empty stomach. All you have to do is stretch the muscle as much as possible without any pain and hold it in the same position for about 45 seconds. Then, do about 2 to 3 repetitions of these static stretching examples every day for better flexibility.
What are the Major Benefits of Static Stretching?
Static stretching, when done daily, leads to better flexibility and the range of motion of the body is increased. This, in other words, is described as a warm-up session that helps keep the body at ease while in movement and lessens pain and fitness in the body. This, in turn, increases the blood flow and improves the performance of tissues and muscles in the body.
The advantages of static stretching are huge in number as they tone the muscles, give shape to the body and calm the mind. It is essential to be aware of the static stretching benefits and risks before exercising. The only risk of doing static stretching is overdoing it in the initial stage itself, leading to injury. It is better to start slow and go harder day by day. Static stretching increases the flexibility in the body and relieves stress. It helps you relax and increase blood flow in the body. It elongates the muscle and improves the range of motion of the body. Stretching generally decreases the stiffness in the body and helps you perform better.
Few Examples of Static Stretching
There are many types of static stretching. Here are a few types that would be of great use. Every example of static stretching exercise gives different benefits to various body muscles.
Overhead Triceps Stretch
The triceps stretch works on your upper back muscles and shoulders. The idea here is to release tension in the back muscles. Stand with your feet with hips apart and raise your right hand to the ceiling. Bent your right hand backwards and touch your palm to the middle of the back. Slowly pull the right hand down with the help of your left. Keep pulling for about 20 to 30 seconds. Repeat the same for the opposite hand. Do this exercise for about 2 to 3 repetitions for better results. The static stretching definition is all about giving a deep stretch to your muscles without any movement.
This stretch works on your biceps, chest muscles and shoulder muscles. Stand straight, keeping your spine straight and hands behind your back. Interlock your hands and lift them as much as possible. Stay in the same position for about 30 to 40 seconds. Repeat the same about 2 to 3 times a day.
The cobra pose is a specific chest static stretch that gives great relief to the spine. It also relieves the tightness in the chest, abdomen and shoulders. Lie down on your tummy with legs straight and your head facing down. Bring your hands under your shoulders in such a way that your palms are facing the ground. Press your hands down the ground giving the pressure on your elbows too. Lift your torso, head, chest, and shoulders like a cobra. You can either lift it halfway or fully. Ensure your elbows stay slightly bent. Lift your head as much as possible to release the neck muscles too. Hold in the same position for about 30 to 60 seconds and then release. You can start initially by 30 seconds and gradually increase the timing.
Seated Butterfly Stretch
This is a beautiful exercise that gives you all the benefits of static stretching and helps your muscles stay strong and flexible. This static stretching exercise targets the inner thigh muscles, lower back muscles and hips. You can also do this kind of static stretching before workout to loosen the muscles. To start with the seated butterfly stretch, sit down on the floor or your yoga mat with legs folded. Keep your knees bent and feet facing each other. Bring your legs close to your body as much as possible and hold to this position for about 30 to 50 seconds. When seen from above, these stretching exercises look like the wings of a butterfly; that is why it is named the butterfly stretch. Take deep breaths while doing these stretching exercises for better blood circulation throughout the body.
Head to Knee Forward Bend
This static stretching method can be done by sitting on the floor with legs stretched outward. Ensure you sit on a yoga mat or any comfortable surface. Stretch one leg outside and bend the other inside so that the sole touches the inner thigh of the other leg. Inhale and simultaneously lift your hands over your head to reach the sky. Slowly exhale and release the air while you bend your spine and touch the knee with your forehead. You can rest your hands on your legs. Stay in the same position for a minute or so and then release. Repeat the same on the opposite side.
Static stretching meaning must be pretty clear to you by now. It helps to stretch your body without any movements. It has a deep impact on the body and allows the muscles to stay flexible. Once the muscles become flexible, they don’t tear easily, and you can work out at your pace without any injury. The shoulder static stretches and the knee static exercises play a major role in strengthening joint muscles.
Follow a regular static stretching routine to see results quickly. Static stretching can be done every day as a part of your home workout to keep yourself fit and flexible. Do your stretches daily to have a healthy lifestyle.
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