Earlier this month, I talked about a Dynamic Warm-Up vs Static Warm-Up. Here is where the static stretching comes into play. This is an important process where Static Stretching is greatly beneficial towards improving your speed and maintaing your body’s health, and this month’s CGP.
Static Stretching
Static means just that – “a fixed position, lacking movement”. You stretch to the farthest point you can, bite your lip, hold the stretch, make all the faces you need to and continue holding that stretch. There will be some discomfort but you should NEVER feel any pain (if you do obviously stop). The CGP this month is stretching every night before you hit the sheets…and really one of the few times you should be holding your stretches.
Stretching every night allows your body to become use to the constant stretching of the muscle. Research showed that stretching everyday, at least once per muscle group for 30 seconds, can result in an increase in range of motion. Especially in activities that demand a high range of motion, sprinting in football, quick bursts in mixed martial arts, the reaching in tennis, stretching really is important. Attempting to do certain movements in these kinds of activites without enough flexibility will either injure you or you just won’t be able to perform that action.
Working on flexibility is more important that you would think it is. I spent many years not worring about stretching and it bitt me in the butt, HARD. As my coach use to always tell me… “Justyn you’re as tight as a camels A*S!” – PAUSE, How he knew what that was like?!? But, anyways…you get the point.
Build a small routine to go through every night before you head to sleep:
How to Come Up With a Routine
1. Warm up first! A light run, warm shower or some calisthenics (squats, jumping jacks)…for at least 5 minutes. An activity will help the muscles generate some heat, allows the muscles to relax, and provide the maximum stretch your muscles can take.
2. Stretch all major muscles. So focus on your hamstrings, quads, glutes, hip flexors, groin & back. Also stretch areas that are just generally tight.
3. You can start with dynamic stretching, where you stretch for a second, come back, stretch, come back. But at night should be the only time to do static stretching, where the stretch is held for 10-30 seconds. This will greatly increase your range of motion. Static stretching is slowly elongating the muscle through its full range of motion, then holding it at full extension. There should be some discomfort but NOT pain.
A great book to help you with a stretching routine is Stretch to Win
Having a higher degree of flexibility gives your muscle more range of motion, more range of motion, that much longer your stride can be, and a longer stride equals more ground that you cover…and of course a faster 100m sprint, 40y dash, faster stolen base etc.
When it comes to injury prevention, flexibility is a key component!
{ 6 comments… read them below or add one }
Very informative! You should post some video demonstrations of effective stretching positions for various muscle groups.
@Manvi – Thank you!!! We have tons of videos coming soon…have to save some for later
Great site warner , about the stretching routine what if you have workouts and training 5 – 6 days a week shouldn’t the static stretching come immediately after the workout , or are you supposed to do it twice? so for example training 2:00pm once it is done static stretching routine and then before bed 10:00pm repeat? is this not a case of over-stretching or does it just depend on your needs, whether you are tight or not ?
@ Antonio – You bring across a very valid point…in my opinion is just depends on what your body needs. For example, I don’t usually do static stretching after I’m done my workouts…maybe just the “trouble” areas…hips, hamstrings & quads while the muscles are still loose and warm (no longer than 15mins. But because I go through a full routine at night (for ~1 hour) …I don’t have to do much after practice. My thing is play around with it see which feels better, there is no right way! Thanks for the comment!
awesome web-site. awesome advice. keep up the good work!
Thanks coach! Glad you like it