Do you know about Static Stretching Exercises? Today we’ll discuss this Top 10 Static Stretching Exercises You Should Do article with you. There are some static stretches examples that are demonstrated in this article. You can learn some best static stretching exercises today.
You should go through the whole article and learn about the static stretching benefits that can be helpful for you. We’ll discuss pre and post workout stretches also in this article so please don’t miss it.
Static stretching has been demonstrated to increase general flexibility, which can help you take longer strides and run faster. However, there have recently been many debates over the negative consequences of static stretching, namely how it could slow down muscle contraction speed and harm athletes like runners.
A static stretch entails positioning a particular muscle or muscle group such that it may be stretched for a certain period.
The stretch can be held for as little as 10 seconds as part of a warm-up program. There is only one stretching session required for every muscle or muscle group. As you stretch, ensure sure your body is balanced.
Slowly lean into the stretch while focusing on how that specific muscle area feels. Although it shouldn’t hurt, you should feel a stretch. Avoid bouncing or “jerking” motions during stretching since they might have the opposite effect, such as causing a muscle to tense up in an attempt to prevent being stretched too far (the stretch reflex).
As you exhale, try to unwind a little further into the stretch. As you do stretching exercises more frequently, you’ll have a better sense of how your body feels. You could notice that a muscle tenses up slightly on an inhalation before releasing again during an exhalation.
As you increase your lengthy runs, which cause body components like the shoulders to get more stiff, this information could prove helpful.
Static Stretching After Running
After a cool-down phase, a static stretching practice should be a set component of your training run or distance race. Hold each stretch for at least 20 to 30 seconds while breathing freely and deeply through your nose and out of your mouth. Stretching in a static position causes muscles to relax while realigning their fibers and restoring their usual range of motion.
Static Stretching Drills
Following jogging, it is highly advised that you stretch your upper back, shoulders, hamstrings, calves, hips, and thighs. You should also stretch your adductors and your standing iliotibial band and your standing shins.
Top 10 Static Stretching Exercises
1) UPPER BACK STRETCH
With your feet, a little wider than shoulder-width apart and your knees slightly bent, stand tall. Your upper back will relax if you interlock your fingers and move your hands as far away from your chest as you can. The space between your shoulder blades should feel stretched.
2) SHOULDER STRETCH
With your feet, a little wider than shoulder-width apart and your knees slightly bent, stand tall. Place your right arm across the front of your chest so that it is parallel to the ground. To bring the right arm closer to your chest, bend the left arm upward and extend the left forearm. The stretch will be felt in your shoulder. Repeat with your other arm.
3) HAMSTRING STRETCH
The sole of the left foot should be placed next to the knee of the right leg while you sit on the ground with both legs extended in front of you. Allow the left leg to hang loosely on the ground and bend forward while maintaining a straight back. The right hamstring of your leg will feel stretched. the other leg, and repeat.
4) STANDING HAMSTRING STRETCH
Bend your right knee and place your weight on it while you stand with your left leg one step in front of your right foot. Your hands are folded on your thigh, and the toes of your front foot are pointed upward. Hold till you feel a comfortable stretch, then tilt your hips forward as if putting your bottom in the air while maintaining your back straight. the other leg, and repeat.
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5) CALF STRETCH
Standing tall and facing a wall with your hands flat and at shoulder height, place one leg in front of the other. Move your rear leg farther from the wall while maintaining it straight and firmly planting the heel on the ground. Maintain a straight spine and rear leg while keeping your hips facing the wall. You’ll experience a stretch in the back leg’s calf. Repeat with the opposite leg after holding the stretch.
6) HIP AND THIGH STRETCH
Standing tall and facing a wall with your hands flat and at shoulder height, place one leg in front of the other. Move your rear leg farther from the wall while maintaining it straight and firmly planting the heel on the ground. Maintain a straight spine and rear leg while keeping your hips facing the wall. You’ll experience a stretch in the back leg’s calf. Repeat with the opposite leg after holding the stretch.
7)Â ADDUCTOR STRETCH
Standing tall with your feet about two shoulder widths apart, bend your right leg, lower your body gently while maintaining a straight back, and use your arms to balance. The stretch will be felt in the left adductor. Repeat with the left leg while holding the stretch just before the point of pain.
8) STANDING ILIOTIBIAL BAND STRETCH
To put an extra stretch on the outside of your thigh on the other side, cross one leg in front of the other, squat down and touch your toes, and move your hands toward the front leg across the floor. the other leg, and repeat.
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9) QUADRICEPS STRETCH
To preserve your equilibrium, stand tall while holding or leaning against something. Grab your forefoot or ankle’s top behind you and pull it toward your buttocks. Continue with the other leg.
10) STANDING SHIN STRETCH
To preserve your equilibrium, stand tall while holding or leaning against something. Grab your front foot from behind. Look forward while bringing your forefoot toward your lower back. Hold the stretch for as long as it feels comfortable, then switch to the other leg.
Concluding words…
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