The importance of static stretching.

Static stretching after a workout is one of the most neglected parts of fitness. This is because stretching to most, myself included, seems so boring; holding painful positions, especially just after a workout is such a big effort. It is normal to feel this way, I still do sometimes, but what it comes down to is your goal, and in everyone's goals stretching plays a big part. For example, build muscle? Stretching is a must, you cannot build on top of tight muscles. Losing fat? Stretching is important, while you are on the cardio machines, or jumping up and down in a circuit, tight muscles can lead to injury. Improving flexibility? Static stretching is of obvious value. 

So after every workout you should aim to be stretching at least the muscles that have been used. This will help them relax and loosen, ready for the next workout.

Pigeon stretch.

Pretzel stretch.

Child pose.

Benefits of static stretching:

1. Decreased delayed onset muscle soreness (DOMS). Don't get me wrong, most gym goers love a bit of DOMS, makes them feel like they have pushed themselves like never before. However,  Have you ever been so tight you cannot perform everyday tasks the day or 2 days after a workout, I have, and let me tell you, not only is it not ideal for your home and work life, but you are potentially affecting the next workout you do, because certain muscles are not ready to assist other muscles and also, you can look pretty silly, walking around so slow to prevent your knee buckling after leg day. 

2. Injury prevention. Stretching the muscles means limits the possibility that joints and ligaments are under stress when they shouldn't be or under more stress than they should be, whether it be during a lift or during everyday activities. Therefore, injuries are prevented by keep the muscles happy and loose. The loose muscles also mean less cramping, another plus.

3. Improves flexibility, This also equates to improved range of motion. Improved range of motion and flexibility leads to better performance when training and therefore, leads to all the gains, strength, power and aesthetics. 

4. Stress relief. Static stretching, whether it be after a workout or not, can feel so good during and after. It gives us time to relax, focus on our bodies and get rid of all the tension that builds up during our technology filled day.

There is no reason not to stretch really, let me know in the comments below any advantages I missed out or important disadvantages to static stretching that I should acknowledge. 
​
Here are some of my key points on static stretching:

- There are 2 different types of static stretching:
1. Maintenance stretching: Stretching that aims to return the muscle back to its normal length, maintaining current flexibility. - Hold from 10-15 seconds.
2. Developmental stretching: Stretching that pushes the joint to wider ranges of movement by stretching the muscle past the stretch reflex*. - Hold from 30-60 seconds or more. (You should increase the depth of the stretch slowly over the seconds).

-These 2 types of static stretching can be either active or passive.
Active stretching: Using only your muscles to stretch.
Passive stretching: Using another object to stretch. E.g stairs, door frame, wall ETC.

​-Static stretching is only for post workout, using it as a warm up can increase the risk of injury. For pre workout dynamic stretches are the best. Check out 'the importance of dynamic stretching' for more information.

-Getting in and out of the stretch is as important as the stretch itself.

-Correct posture should be maintained as much as possible during the stretch (straight back, abs engaged and head inline).

Here are 20 of my favourite static stretches:
(Feel free to print the list, try them out and share!)

1. Pigeon stretch - for the hips and glutes.
2. Pretzel stretch - for the glutes and piriformis.
3. One arm doorway stretch - for the pec minor and shoulders.
4. Wall or curb stretch - for the calves.
5. Standing quad stretch - for the quadriceps.
6. Deep squat lat stretch - for the back.
7. Butterfly stretch - for the inner thigh (short adductors).
8. Standing adductor stretch - for the inner thigh (long adductors).
9. Cat-cow stretch - for the lower back.
10. 3D hamstring stretch - for ALL the hamstrings.
11. Standing oblique stretch - for the side of the trunk.
12. Rectus abdominis stretch - for the abs.
13. Standing tricep stretch - for the triceps.
14. Wall bicep stretch - for the biceps.
15. Kneeling forearm stretch - for the forearms.
16. Posterior shoulder stretch - for the back of the shoulders.
17. Standing chest stretch - for the chest.
18. Kneeling Hip flexor stretch - for the front of the hips.
19. Standing shin stretch - for the tibialis anterior.
20. Child pose - good as the last stretch to relax all the muscles.

Dynamic stretching, as well as, static stretching, is very important in anyone's workout. For some more information and examples on dynamic stretching check out my blog post 'The importance of dynamic stretching'.

Its also great to stretch using a foam roller. I will being doing a post on foam rolling soon to show the best way to foam roll.

I hoped this helped and you enjoyed reading it. Please share with your friends and comment your thoughts. 

If you liked this blog post, subscribe to my mailing list for more discussions on health and fitness topics.
​