Types of Static Warm-Up Drills

Static stretching is the most basic form of stretching. It releases tension in targeted muscles, loosening the body and preparing it for more active stretching and exercise.These are simple movements done slowly, which ultimately improve posture, release stress and improve overall flexibility. Static stretches are also used to reduce or rehabilitate physical injury's and imbalances.

  1. Proper Technique For Static Stretching

    • Slow range of motion through the stretch will limit injury.

      A static stretch is a position where you stand still and move your body in a direction that forces a particular muscle to lengthen and release tension. The movement is always performed slowly and without bouncing for between 10 and 30 seconds. Begin the stretch by moving your body as far as you can comfortably, hold the position for a slow inhale of breath, and upon exhale slowly extend the stretch, trying to reach or bend farther. Release the stretch and return to a normal stance. Often the drill will have some slight discomfort as the muscles are stretched past their current level of elasticity.

    Self-Assisted Static Drills

    • Use a wall for a leg stretch.

      Most static stretching can be done upright without assistance, using only your hands and body positioning to create the tension you need for the stretch. Based on your balance and coordination you may use something to hold onto for support. Some stretching exercises must be done seated or prone on the ground. There is no set pattern to stretching, but most routines will work opposite sides of the same location on the body. For example, after you perform a stretch for your chest, ease into a back stretch. Stretch the back of the legs after stretching the front of the legs.

    Partner Assisted Static Drills

    • Physical Therapy is a partner assisted stretch

      Stretching in some positions can be limited by range of motion, balance or injury. Use a partner to reach the maximum range of motion possible. Be sure that the person assisting you is familiar with the exercise. It is easy to overextend a stretch, which can cause an injury. Communication is important so that you are not pushed or pulled into strain or tear.

    Do I Need to Stretch

    • sprinters legs use tension to provide velocity

      Recent studies, such as the one completed by USA Track & Field and published in the "New York Times" on Sept. 1, 2010, showed that basic static stretching may not be necessary as a pre-run exercise. Stretching releases tension in the muscle otherwise necessary to perform a ballistic movement like sprinting. Imagine a sprinters legs as coiled springs, and stretching before an event removes tension from that spring. The debate will continue, but the overall benefit of stretching for the majority of people far outweigh the potential decrease in some sport-specific activities. A person who is either active or sedentary will benefit from static stretches. At its core, static stretching mimics normal movement, which releases tension after a period of physical inactivity, such as waking up after a nap. And involuntary movement as well when you consider that the yawn is also considered a static stretch.