Static stretching

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Static Stretching

By Dr. Cathy Utzschneider

After Your Workout

Static stretching means holding a muscle (without bouncing) in an elongated, fixed position for 20 to 60 seconds. It is helpful after a workout to improve range of movement and may reduce the risk of injury as it increases the safe range through which a joint can be taken.

Do not stretch to the point of pain. (You should feel a slight pull, but no discomfort.) Keep all joints in alignment. (Don’t twist joints into unnatural positions.) The stretch should be felt in the belly of the muscle and not in the joints.

side-Stretch Side Stretch

Stand up and reach above the head with one arm
Lean over to the opposite side
Change sides

sitting-Hamstring-Stretch Sitting hamstring stretch

Sit on the floor with both legs straight
Keep your back straight as you lean forwards through
the hips

HipFlexor-Stretch Hip flexor stretch

Kneel with one knee on the floor and the other foot in front with the knee bent
Push your hips forwards and keep the back upright

Quad-Stretch Quadriceps Stretch

Stand on one leg and pull the other foot up behind your bottom
Keep your knees together and push your hips forwards
to increase the stretch

Back-Stretch Back Stretch

Lay on the floor on your back
Bring your knees up to your chest and use your arms
to pull them in further

Abdominal-Stretch Abdominal Stretch

Lay on the floor on your back
Bring your knees up to your chest and use your arms
to pull them in further

gastroncnemius-Stretch Gastrocnemius Stretch

Stand with one leg far in front of the other and lean forwards against a wall
Keep the back heel flat on the floor
Bend the front leg to lean forwards and keep the back
leg straight

soleus-Stretch Soleus Stretch

Stand with one leg in front of the other close to a wall
Place your hands on the wall for balance
Bend both knees, focusing on the back knee
Move your weight forwards onto your toes but make
sure you keep the heel down at the back

Cathy Utzschneider Ed.D. (human movement), M.B.A., professor of goal setting and competitive performance, Boston College; coach, Liberty Athletic Club, MOVE and Women-Running-Together.com.

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Other useful links.

Dynamic Stretching
Yoga For Runners
Stretching

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