types of static stretches

Types of Static Stretches to Increase Your Flexibility

Stretches have always played an important role in one’s life. While the gym builds your muscles, you need to make your body flexible as well.

Stretching helps in making the body flexible. We need flexibility so that we can maintain the range of motion in joints.

Without maintaining the range, muscles get shorter and tighter tight day by day. Then when you try to use that muscle, it is already weak and won’t be able to extend as desired.

After a few years, you will be at very high risk for joint pain, weaker muscles, and sometimes muscle damage.

There are various kinds of static stretches that you can try.

Static stretching comes with amazing benefits. However, it’s often ignored because the outcomes are not as noticeable as lifting weights and weight training. In this article, we are going to explore different types of Static Stretches.

What is Static Stretching?

In static stretching, you only have to move your muscle till the end of its range of motion, and maintain the same posture for 20 to 45 seconds.

You can try out static stretching for at least 5-10 minutes daily.

One thing to keep in mind is that static stretches should only be worked on after athletic activity.

This refers to the cool-down period. Also, while trying static stretches, one also needs to be relaxed as much as possible.

This allows maximum stretching of muscle along with minimum resistance.

Also, it is very important to properly support the body parts and align them accordingly as required, otherwise one may hurt in overstretching or the wrong type of stretching.

Neck Stretch

This is a very basic exercise and can be done anywhere, be it in the office, or at home. This stretch will hardly take 3-4 minutes and can be practiced 3-4 times in a day

  • Place your right arm on your head, with your palm on the left ear.
  • Gently tilt your head on the right side until you don’t feel any pain.
  • Hold the posture for about 25-30 seconds.
  • Release your head, and try again on the opposite side.
  • Hold on for 25-30 seconds before releasing.
  • Keep doing this at least 8-10 times.

Chest Stretch

This exercise is again very basic and can be done anywhere, even while standing in a queue at the ATM or for a Bus ticket.

  • Stand straight, and move your hands back
  • Interlock your fingers near your buttocks
  • Keeping your shoulders in-line, push your hands back, until you don’t feel any pain and feel the stretch. You must feel the stretch in your chest.
  • Hold on for about 20-30 seconds
  • Release
  • Relax your body for 10 seconds.
  • Repeat the above.

Cross-Body Shoulder Stretch

This stretch needs a bit of care, otherwise, you may injure your shoulder or hand or both. However, if you have taken the proper precautions, you can do this stretch anywhere.

  • Stand Straight
  • Move your right arm in front of you towards left, up to your shoulder’s height.
  • Place your left arm’s palm on the elbow of the right arm
  • Keep the right arm straight
  • Pull the right arm from elbow via the left arm towards your chest until you don’t feel the pain.
  • Hold this posture for about 20-30 seconds
  • Release
  • Repeat with the opposite arm

Triceps Stretch

This exercise again will require a bit precaution but can be done very easily anywhere. Do keep in mind that this is a relaxing exercise, and so do this only in a relaxed mode.

  • Stand straight
  • Move your left-hand overhead and place your palm on the center of your back just below the neck.
  • Place your right hand’s palm on the elbow of your left hand
  • Move your Elbow just behind your head using your right hand
  • Gently pull your left elbow using the right hand until you feel the stretch.
  • Hold this posture for about 20-30 seconds
  • Repeat the same with the right hand

Biceps Stretch

This exercise cannot be done everywhere, but you need a place to sit. You can either use a yoga mat or any normal mat to perform this stretch.

  • Sit straight on the mat
  • Bend your knees
  • Place your feet flat on the floor
  • Move your hands back
  • Place your palms flat rest your body on your hands, with your fingers pointing away from you
  • Now keeping your hands steady, move your butt towards your feet slowly until you feel the stretch
  • Stretch must be felt in your biceps, shoulders, and chest.
  • Hold on for about 20-30 seconds
  • Release and relax your body for 5-10 seconds
  • Repeat the same

Quadriceps Stretch

This type of stretch requires good balancing so that you don’t fall off. You must be able to stand on one leg, as this is a prerequisite.

If you don’t know one-leg standing, try it out before giving a shot to this one.

  • Stand Straight
  • Move your right leg up on the backside so that your ankle of the right leg touches your buttocks.
  • Hold your right leg’s ankle with your right hand.
  • Tighten your stomach muscles, so that you don’t have to bear ache later on
  • Slowly bring your ankle towards your buttock using your right hand.
  • The knee must be aligned along with your hip.
  • Your ankle must be in the line of your hip
  • Hold on for about 20-30 seconds
  • Release and relax your body for 5-10 seconds
  • Repeat the same

Side Bends

This is again a very basic exercise.  You can do it anywhere, however, you must do it only while warming up.

  • Stand Straight
  • Move both of your legs away from each other.
  • Feet should be hip-wide apart
  • Move your right arm above your head
  • Keep it straight
  • Slowly bend your body from hips towards the left side
  • Keep doing until you feel a stretch
  • Hold on for about 20-30 seconds
  • Release and relax your body for 5-10 seconds
  • Repeat the same with the opposite side

Abdominal Stretch

This exercise cannot be done everywhere, but you need a place to sit. You can either use a yoga mat or any normal mat to perform this stretch.

  • Place the mat at the correct place
  • Lie down on your stomach
  • Keep the palms on the mat facing downwards
  • Both the legs must be together, and ankles must touch each other
  • Move your head above
  • Keep your pelvis firm on the ground
  • Gently push your body from the hands keeping pelvis intact.
  • You must feel some stretch in your abs.
  • Hold on for about 20-30 seconds
  • Release and relax your body for 5-10 seconds
  • Repeat the same

Best Exercises to Stretch Your Achilles Tendon

Achilles tendon transmits power from your calf muscles to the heel and the foot. Achilles tendon is also known as heel cord. Some experts call it calcaneal tendon.

So, don’t get confused with the name. This is the largest and strongest tendon of the human body. Let’s see a few exercises to stretch your Achilles Tendon.

Calf stretch: Increase flexibility in Achilles tendon and calf muscles

StairCase Stretch: This exercise is not only good for your Achilles tendon but also helps to strengthen your heels and feet.

Bilateral Heel Drop: Some experts recommend Bilateral Heel Drop for Achilles Tendon.

Final Thoughts

So, concluding this article, stretching is very important, and one must work on at least 8-10 types of static stretches daily.

Countless studies and researches have already proved that stretching and exercising stretches are very beneficial and is a vital part to keep your body fit and flexible.

Make stretches as your family member, and you won’t lose your flexibility which generally declines with age. You will be stronger, fitter, and also flexible after regular stretching sessions. For adults over 65 years must add static stretching to your daily-to-do activities.

Related Questions

1. What is an example of a static stretch?

Let’s take up your wrist. Rotate your wrist in a clockwise direction without rotating your hand to a maximum possible angle until you don’t feel any pain.

Hold on that posture for a few seconds. Now rotate anticlockwise to a maximum possible angle until you don’t feel any pain. Hold on that posture for a few seconds.

This is an example of a static stretch.

2. Are static stretches bad?

Static Stretching as proved by researchers, is not bad, until and unless you use it correctly and place it strategically in your workout.

Warming up is utmost necessary, and many people face problems in static stretching. So once you do a warm-up, static stretching will prove to be beneficial.

3. What happens during static stretching?

Static stretching involves slowly stretching the muscles and other connective tissues up to their end of the range of motion and holding them for a few seconds.

Hold ranges from 15-30 seconds depending on the type of stretch.

The muscles and tissues get stretched during static stretching, and afterward, grow stronger.

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