by Molly Rausch L1 Personal Trainer and Certified Athletic Trainer
Hello everyone! This week’s “Fitness Tip of the Week” is about static stretching. Static stretching is a stretch that is held for a period of time in a challenging, but comfortable position. To restate: you shouldn’t be in pain when you stretch, but you do need to reach out for that extra inch. Generally, holding a single stretch for 20-30 seconds yields the best results. To keep the benefits gained from static stretching, it needs to be done on a regular basis, several times per week.
So let’s get into the why we need to do it and when to use it!
Why and When?
The main purpose of static stretching is to increase flexibility. Tight muscles limit your range of motion, which then throws off your movement pattern. If you can’t move effectively through a movement pattern, you won’t be as successful and you risk injury. Take your squat for example: If you have tight hips, your squat depth will be limited and you can’t strengthen your muscles through the whole squat movement pattern. Stretching out your hips will make it easier to increase squat depth and improve the skill altogether.
Static stretching can be done before or after activity. The big thing to remember is to not stretch “cold” muscles. Do some type of warm-up first and then stretch. It doesn’t have to be super complex. Walking on the treadmill for a few minutes, dynamic warm-up, or riding the stationary bike are all great ways to warm-up before you do static stretching. You will already move better by getting that blood pumping, which will result in getting more from the stretches themselves.
Static Stretching Tips
- Stay balanced- The best way to prevent injuries is by keeping your body balanced. You want your right and left sides to match in flexibility and range of motion.
- Match your stretches to your workout- You want the muscles you are going to be working hard, moving well before and after your workout, so plan your stretching accordingly. I.E. If it’s leg day, focus a majority of your stretching session on your legs!
- DON’T BOUNCE- Trying to bounce while holding a stretch is a HUGE INJURY RISK. Slow, controlled, and sustained is the best way to static stretch.
- Use it or lose it- If you don’t stick to a regular stretching routine (2-3 times every week), you are going to lose all those flexibility gains your work so hard to get.
If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com
Molly’s Fitness Tip of the Week 