Static Stretching Exercises

8/9/2019 Static Stretching Exercises

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Isometric exercises -also known as staticstrength training,

involve muscularactions in which thelength of the muscledoes not change and

there is no visiblemovement at the joint.


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Some actions within a widevariety of sports requireisometric or static strength.Examples include climbing,mountain biking and

motocross (grip and upperbody strength), Judo,wrestling, alpine skiing(static strength required tostabilize the upper and lowerbody), shooting, gymnastics

and horseback riding.

Isometric exercises can becompleted with submaximalmuscle action - such as holdinga weight steady, out to the side.The force used to hold theweight still is not maximal as

this would lift the weightfurther causing movement and achange in the muscle length andjoint angle. Static strengthtraining can also involvemaximal muscle actions and

examples here include pushingagainst an immoveable objectsuch as a wall or heavy weight.


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Rod Pope an army physiotherapist in

Australia, recently carried out a widestudy to assess the relationship betweenstatic stretching and injury prevention.Pope monitored over 1600 recruits overthe course of a year in randomisedcontrolled trials. He found no differencesin the occurrence of injury between thoserecruits who statically stretched andthose who did not.

Gleim & McHugh (1997), would alsochallenge the premise that stretching, orindeed increased flexibility, reduces therisk of injury

Gerard van der poel stated that staticstretching caused a specific decrease in

the specific coordination of explosivemovements

Three 15-second stretches of thehamstrings, quadriceps, and calf musclesreduced the peak vertical velocity of avertical jump in the majority of subjects(Knudson et al. 2000).

New research has shown that

static stretching decreaseseccentric strength for up to anhour after the stretch. Staticstretching has been shown todecrease muscle strength by up to9% for 60 minutes following thestretch and decrease eccentric

strength by 7% followed by aspecific hamstring stretch.

Rosenbaum and Hennig showedthat static stretching reduced peakforce by 5% and the rate of forceproduction by 8%. This study wasabout Achilles tendon reflexactivity.

Moscov (1993) found that there is norelationship between staticflexibility and dynamic flexibility.This suggests that an increasedstatic range of motion may not betranslated into functional, sport-specific flexibility, which is largely

dynamic in most sporting situations


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Isometric exercises can raise bloodpressure significantly for the duration ofthe exercise. While it will return to aresting level soon after, this can bedangerous for people with hypertensionor any form of cardiovascular disease.Even if you don't suffer from high bloodpressure it is important to breath

continuously throughout the exercises.Breath holding will only compound anyincreases in blood pressure.

As with all forms of exercise you shouldwarm up thoroughly first. Muscles areunder tension for a longer period of timeand although that tension is more

constant compared to a dynamiccontraction, tears can still occur. Finally,try to maintain some degree of tensionin the abdominal region during allexercises. This will help to maintain acorrect posture and will help to developcore stability.


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The general consensus is that in healthy individuals training to improve strength (as opposed toThe general consensus is that in healthy individuals training to improve strength (as opposed torehabilitation of an injury), the most efficient use of isometric exercises is 15rehabilitation of an injury), the most efficient use of isometric exercises is 15--20 maximal voluntary20 maximal voluntaryactions held for 3 to 5 seconds (1). Three sessions per week is required (2) and results can be seen inactions held for 3 to 5 seconds (1). Three sessions per week is required (2) and results can be seen inas little as 2 weeks. However, whenas little as 2 weeks. However, when submaximalsubmaximal loads are used (such as bodyweight) it may beloads are used (such as bodyweight) it may bemore suitable to increase the duration and reduce the number of repetitions.more suitable to increase the duration and reduce the number of repetitions.

Number & Duration of Muscle Actions

Volume for a classic strength training routineis prescribed based on the number of sets andrepetitions. The equivalent in isometricexercises is the length of time each action isheld for and the number actions in total.Research has measured both longer duration

actions (i.e. 10 seconds or above) and fewerrepetitions, and shorter duration actions (i.e. 2-3 seconds) with more repetitions (6,7,8). Bothapproaches seem to increase static strength.


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Plank Bridge

1. Start by lying face down onthe ground. Place your elbowsand forearms underneath yourchest.

2. Prop yourself up to form abridge using your toes andforearms.

3. Maintain a flat back and donot allow your hips to sag

towards the ground.

4. Hold for 10-30 seconds oruntil you can no longermaintain a flat bridge. Repeat 2-3 times.


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Side Bridge1.Start on your sideand press up withyour right arm.

2.Form a bridge withyour arm extendedand hold for 10-30

seconds. Repeat 2-3times.


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Hundred Breaths ExerciseThis isometric exercise is taken fromPilates and is excellent fordeveloping static strength in thecore region.

1. Lie face up on a mat with arms byyour sides. Bend legs to 90 degrees.Lift your head and shoulders offmat and take 5 short, consecutiveinhales, followed by 5 short,consecutive exhales.

2. At the same time, lift arms off matand pulse them in unison with thebreath palms face up on inhale

and down on exhale.

3. Repeat 10 times for a total of 100breaths.


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Many of the best strength coaches support the use of dynamicstretching. Dynamic stretching consists of functional basedexercises which use sport specific movements to prepare the bodyfor movement.

Dynamic stretching, according to Kurz, "involves moving parts ofyour body and gradually increasing reach, speed of movement, orboth." Do not confuse dynamic stretching with ballistic stretching!Dynamic stretching consists of controlled leg and arm swings thattake you (gently!) to the limits of your range of motion. Ballisticstretches involve trying to force a part of the body beyond its rangeof motion. In dynamic stretches, there are no bounces or "jerky"movements. Several professional coaches, authors and studieshave supported or shown the effectiveness of dynamic stretching.


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Dynamic stretches seem to be more effective atreducing muscle stiffness, which is thought toincrease the likelihood of muscle tears. For this

reason, many coaches now advocate staticstretching away from competition to increaserange of motion, and dynamic stretching priorto performing for injury prevention and

preparation.


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Mike Boyle uses a dynamic warm-up with his athletes. He goes

through about 26000 workouts overthe course of a summer. In 2002 hedid not have one major muscle pullthat required medical attention.

Flexibility is speed specific. Thereare two kinds of stretch receptors,one measures magnitude and speed

and the other measures magnitudeonly. Static flexibility improvesstatic flexibility and dynamicflexibility improves dynamicflexibility which is why it doesntmake sense to static stretch prior todynamic activity. There isconsiderable but not completetransfer of static stretching to

dynamic stretching.

One author compared a team thatdynamically stretched to a team thatstatic stretched. The team thatdynamically stretched had fewerinjuries.

There are few sports whereachieving static flexibility is

advantageous to success in thesport. Therefore according to theprinciple of specificity it wouldseem to be more advantageous toperform a dynamic warm-up whichmore resembles the activity of thesport.

Dynamic Flexibility increases coretemperature, muscle temperature,elongates the muscles, stimulatesthe nervous system, and helpsdecrease the chance of injury.

Another author showed thatdynamic stretching does increase

flexibility.


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Arm Swings1. Stand tall and holdarms out to your side.

2. Slowly swing yourarms back and forthacross the front ofyour body.

3.R

epeat thiscontinuous motion for30 seconds.


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Side Bends

1. Stand with a shoulderwidth stance. Place atoning bar on yourshoulders (optional).

2. Lean to one sidekeeping your torsostraight. Do not bendforward or backwards.

3. Hold for a count of 2and then repeat to theother side.

4. Complete 10 stretcheseach side.


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Trunk Rotations

1. Stand with a shoulderwidth stance. Place

hands on hips.

2. With knees slightlybent, turn from side toside keeping feet firmlyon the floor.

3. Complete a total of15-20 full swings.

LegSwings

1. Start by standing with your feetshoulder width apart.

2. Keeping your upper bodyperpendicular to the ground swingone leg forward and backward.

3. Do not swing your leg so hardthat you cannot keep your upperbody from moving.

4. Repeat for 10 full swings andrepeat on other leg.

5. You can also swing your legacross your body stretching the

abductors and adductors.


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Full Back Stretch1. Lie on your back andbring both your kneesto your chest withhands clasped underback of knees.2. Roll forwards untilyour feet touch the floorand then immediatelyroll back until just

before your headtouches the floor.3. Continue until youcomplete 10-15 fullrolls.


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AbdominalStretch1. Start by lying on your backon the stability ball holding atoning bar at your chest (thetoning bar is optional).

2. Push back with your feetand simultaneously push thebar over and behind yourhead.

3. Your legs should bestraight and your arms

outstretched.

4. Return to the startingposition and repeat for 10-15reps.


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HamstringStretch1. Lie on your back andplace a piece of exercisetubing (or rolled up towel)around the bottom of one

of your feet. 2. Pull the tubing and

raise your leg at the sametime until a comfortablestretch is felt. Return tothe starting position and

repeat for 10-15repetitions.

3. Repeat with other leg.


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Groin Stretch1. Start by placing yourright knee on top of astability ball and maintainyour balance.

2. Slowly spread your legout to the side until youfeel a stretch on the insideof your thigh.

3. Return to the start andrepeat for 10-12repetitions beforechanging to the other leg.


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Alternate Toe Touches1. Start by standing with your feetspread as far apart as comfortablypossible.

2. Lean forward toward one leg andtry to reach your foot or until a

comfortable stretch is felt in yourlow back and hamstrings.

3. Now try to touch the other footwith the opposite arm. This motionshould be continuous alternatelytouching each foot (as close aspossible) with the opposite hand.

Important: skip this stretch you areprone to low back pain or if itcauses you any discomfort.


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As coaches, trainers and parents we all want our athletes tolower their incidence of injury and increaseperformance. Dynamic flexibility has been usedsuccessfully by trainers and coaches to increase flexibilityand possibly lower the incidence of injury. It is the job of

the coach or trainer to pick the method they feel is bestsuited for the sport and athletes. The above evidencesuggests the possibility that static stretching prior to activityis not the best solution. Static stretching doesnt necessarilylead to a decrease in injury and but may actually decreaseperformance. If one purpose of the warm-up is to warm-up

the body, wouldnt static stretching actually cool the bodydown? If static stretching is not the solution to a pre-gamewarm-up what is? Dynamic stretching.


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Earvin Ardrin DJ. Villarba


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VillarbaVillarba, Earvin, Earvin ArdrinArdrin DJ.DJ.

Bader,Bader, AlmuraihelAlmuraihel

Static Stretching Exercises

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