Static stretching is an exercise aimed at relaxing the muscles after training. Static exercises are one of the most effective and safe, so you can perform them without fear of injury. Find out how to properly do post-workout stretching.
Static stretchingisexercises , which involve stretching the muscles while resting (i.e. isolating the muscle group in the right position and maintaining it position for a while) and then relaxing them. The purpose of static exercise is to cool down, "calm down" and loosen the body after physical training, and thus - allow the muscles to regenerate faster and get rid of soreness. Static stretching is also a good solution for people undergoing rehabilitation or having problems with posture.
It is worth knowing that there are two types of static stretching:
- passive - it consists in performing a movement until a painless stretching and holding this position for a certain amount of time;
- active - it consists in stretching the body and keeping it in this position thanks to the tension of the antagonistic (counteracting) muscles, active in this movement.
Static stretching - rules
Static stretchingshould be doneafter training . Performed before training, it may damage the muscle fibers (and the following exercises after stretching may additionally damage the muscles), lead to anesthesia of the stretched parts of the body, which increases the risk of straining the muscles that will signal pain too late, and may also make it difficult for the muscles to perform dynamic work.
Static stretchingshould take about 15-20 minutes. During this time, it is best to do 5-8 exercises. Complete one set of each exercise (10 repetitions), moving smoothly from one to the other. The first phase of a given stretching exercise is to contract individual muscles for 15-30 seconds (be careful not to make you feel painful as it may tear the tissues), and the second phase is 2-5 seconds to relax.
Static stretching - EXERCISES
EXERCISE 1
Stand upright with your knees together. Then grab your foot with your hand and pull it towards youbuttocks. The body should not tilt sideways while exercising. Stay in this position for 15-30 seconds. Then repeat the exercise with the other leg.
EXERCISE 2
Kneel on one knee and stretch the other leg out in front of you and straighten at the knee (straightened leg should be straight). Your back should be straightened during the exercise.
EXERCISE 3
Kneel on one knee and bend the other leg at a right angle. Then put your hands on your knees and press against them with your body weight, while slightly bending (at this point you should bend your leg slightly). The back should be straight and the pelvis should not sway side to side.
EXERCISE 4
Stand upright with your feet together. Then bend over and place your hands on the floor. The distance between the hands and feet should be approx. 30 cm. The foot should be straight ahead and the heel should touch the ground. Then put one calf on the other and hold this position for 15-30 seconds. Return to the starting position and repeat the exercise with the other calf.
EXERCISE 5
Lie belly down on the mat, grab your feet with your hands and bring them to your buttocks. Put your head on the mat and try to relax. Release one leg to the floor and gently lift the other leg up. The head should be on the mat at all times. Swap leg. Lower your legs to the floor and stand up.
EXERCISE 6
Lie belly down on the mat. Then support your body on straightened arms and pull your head upwards while your abdominal muscles stretch. Then take a propped kneeling position. Your thighs and arms should be parallel to each other with your knees shoulder-width apart. Starting from this position, slowly lower your head by sliding it between your shoulders while lifting the thoracic spine (called cat's back).
EXERCISE 7
Stand upright with your knees hip-width apart. Then bend so that you can rest your hands freely on the floor. Then try to pull your knee, then your left leg, then your right leg to the shoulder.
EXERCISE 8
Lie belly down on the mat. Then take a propped kneeling position. With your right hand, grasp your right leg and pull your heel tightly towards you. The hand should be very bent at the elbow. Try to keep your balance in this position for 15-30 seconds. Then repeat the exercise with the other leg.