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  • Static Stretching

Static Stretching

1/21/2015

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Static stretching is basically holding a stretch for an extended period of time in a motionless and relaxed position. By including static stretches in your training regimine, you will reap many benefits. 

Static stretches help bring about semi-permanent change in muscle length. They also help induce muscular relaxation if held for a sufficient period of time, and can reduce post workout muscle soreness. 

Static stretches can be the safest method of stretching if done properly. 

Although these benefits sound nice, static stretching alone will not enable you to kick higher or bench more. However, they do help you prevent injury, warm-up, cool-down, and recover from physical activity if performed prior and after training. 

If you consistently condition yourself through static flexibility exercises you will be less prone to injury and will recover at a faster rate. The main muscle groups you will need to stretch are as follows: 

Lower Body Region 

Quadriceps
Hamstrings 
Calves 
Groin 
Gluteus maximus/medius/minimus (Your ass) 
Shins 


Upper Body Region 

Upper, lower, and middle abdominal muscles 
Lower back 
Upper back 
Chest 
Neck and shoulders 
Triceps 
Biceps 
Neck group 

Before you start, remember to ease into the stretch. This is the most important concept of static flexibility training. If you force and bounce into a stretch you are no longer performing static flexibility exercises, you're doing ballistic stretches. 

Ballistic stretching is the worst and the most unsafe stretching method imaginable. Ballistic stretching tears muscles and greatly decreases flexibility. So, remember to ease into the stretch. A good rule of thumb for the amount of time to stretch: 

Stretch for 15 seconds for a warm-up, 30 seconds for average flexibility increase, and 45 seconds to 1:00 minute or more for maximum flexibility increase. 

Stretching will help you achieve your fitness goals more quickly.

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