What is Static Stretching? Benefits, Types, Example, How to guide

Static Stretching 

The stretch that is performed without any movement is called static stretching (or static stretches). In simple words, the position where you hold your muscle for a specific period of time. The static stretching technique is a safe and effective way to reduce injury risk while increasing muscle range of motion (ROM). It is recommended for those who have started exercising and wish to make exercise a permanent aspect of their lives.

Types of Static Stretching 

Listed below are five different types of static stretches.

Static Stretching

What is a static stretch? A static stretch is done when your muscles are stretched under tension for a period of time and held rather than going through the movement. It takes a minimum holding time of around 20 seconds for muscles to relax and begin to lengthen. You would do this as a cooldown once or at the beginning of your workout. 

For example, if you have been training your upper body, shoulders, and chest, bring your arm out and bring it across, scooping it up with the other arm. You would hold these stretches for 10 to 20 seconds and then move on to the other side again. 

If you were doing a lower body workout, you’d be focused on stretching the lower body out. Hamstrings, you are bringing yourself down, trying to reach down towards your toes to feel that stretch. Holding that for anywhere between 10 and 20 seconds is going to help with the recovery to make sure you are ready to go again the next time you work out. 

Passive (or Assisted) Stretching

Apparently, it looks the same as static, but to perform this stretching exercise, you need a partner to do this action. The reason is that you can’t move your muscles at a maximum level, so you want help getting a full stretch on your body that increases your pace while running or doing exercises you do. 

Whether you are stretching your body muscles with your partner or assisting him in stretching, always ensure that no jerk or extreme force should apply to the targeted muscle being stretched. Passive stretching is a very effective practice when you have finished your workout and want to cool down or rehabilitate your body.


Active Stretching 


Those exercises that don’t need an external force to stretch your muscles are the best definition of active stretching. This form of stretching needs the strength of your opposing muscles (antagonist) to target the other side muscle group (agonist) to produce a stretch. The tightening of your opposing muscles will give relaxation to stretched muscles. 

A classic example of active stretching is moving one leg forward to its maximum range and holding it for a while. This exercise is highly beneficial for physical rehabilitation and will be effective before performing dynamic stretches. This exercise is slightly different from other stretches, and it becomes difficult to hold for more than 10 to 15 seconds.

PNF Stretching

PNF (Proprioceptive Neuromuscular Facilitation) is another form of flexibility training in which you target the muscle group along with the stretching. Actually, this exercise is designed as a recovery plan, and it’s much more beneficial for muscle relaxation.


It is also the best exercise to target specific muscle groups, increase muscle flexibility (and range of movement), and improve strength. PNF stretching also has variations, commonly known as contract-relax or hold-relax stretching.


Post Isometric Relaxation (PIR) is also a variation of the PNF technique. The muscle that you want to stretch, you will set that group of muscles at that position where you feel tension. The individual contracts the stretched muscle group for 5–6 seconds while a partner (or any fixed object) provides sufficient resistance to prevent movement.


The contraction effort should be exact for the level of conditioning. The contracted muscle group is then relaxed, and a controlled stretch is given for approximately 30 seconds. The athlete is then given 15 to 30 seconds to recover before repeating the process 2–4 times.

Isometric Stretching

Isometric stretching puts much strain on the stretched muscles, so it is not recommended for growing children and teenagers. Suggestions include giving at least 48 hours of gap between isometric stretching sessions and doing only one isometric stretch per muscle group in a session. 

Before performing an isometric stretch, start with a passive stretch and then contract the stretched muscle for 10 to 15 seconds. Ensure that all limb movement is restricted. Then, allow the muscle to relax for at least 20 seconds. Repeat the procedure at least two to five times.

What is Static Flexibility?


This exercise is performed by placing your joints in a position where the connective tissues of your muscles are stretched to their full length. In layman’s terms, static flexibility refers to the possible range of motion without moving. 

How is Static Stretching Different from Dynamic Stretching?

Although there are many different ways to stretch, they all fall into these two categories: 

1. Static 

2. Dynamic 

Keep these marks in mind to better understand the difference between these two exercises(dynamic vs static). The exercise performed with movement is known as dynamic stretching. Simply put, the individual continues a workout without holding their body in a particular position to increase their range of motion (ROM) and flexibility. On the other hand, those exercises that are performed without any movement or holding muscles with maximum range of movement in a specific position to feel tension are called static stretching.

They also have different purposes. Static stretching increases your flexibility, reduces stiffness, and relaxes muscles. Dynamic stretching improves blood circulation, performance, and injury risk.

Different Types of stretching (All types)

Stretching can be done in various ways, similar to strength training. There are many types of stretching, but no one is better than another without competition, and they are all very effective and beneficial. Every kind of stretching has its own advantages and disadvantages. 

To get more benefit from these stretching exercises, find the best one for your goals. By deeply understanding the advantages and disadvantages of each stretching exercise, you can change your techniques to get more benefits or lower risks.

For example, if you want to warm up for a workout, dynamic stretching will be most effective; otherwise, static or passive stretching is best to cool down. If you want to have a range of motion, try a combination of long-hold static stretching and PNF stretching. For injury rehabilitation, Active stretching, Active Isolated stretching, PNF, and Isometric will give you the best results.

What are the benefits of static stretching? 

Increased flexibility and range of motion

When you end your workout, and your muscles get warmed up, it can help you increase the range of motion in any joint of your body that you want to target. Range of motion means how far a joint, such as your hip or knee, can comfortably move in a specific direction.

This exercise will give you more flexibility and a full range of motion, helping your muscles to stay calm and relaxed. It will also make your daily tasks much easier. 

Reduced pain and stiffness

Tightness or overworked muscles can cause pain and stiffness due to heavy stress on your muscles. Authentic research has proven that static stretching is very effective in reducing stiffness in tight muscles. It helps you reduce pain and do your daily tasks more efficiently.

Reduced stress

Excessive stress can cause tightness and tension in your muscles. For muscle relaxation, stretching can not only help with mindful breathing techniques but also make you less anxious and reduce mental stress.

Increased blood flow

A study found that during static stretching, muscle oxygenation (StO2) decreased, and deoxygenated haemoglobin (deoxy) and total haemoglobin (THb) levels increased. This increases your body’s movement rate and mobility, charging your muscles’ performance and strength.

Improved performance

This exercise will boost your muscle’s speed and strength to the maximum level of performance. It is also the best way to relax your muscles for the next workout.

Some of the Safety tips to reduce injury risks

Use these guidelines to ensure that your stretches are both safe and efficient.

  • Avoid stretching beyond what’s comfortable: It is expected to experience some discomfort, but you should not experience much heavy pain when stretching. Stop immediately if you experience intense pain.
  • Be kind to your muscles: Make smooth, slow movements. Avoid jerking or bouncing while holding a stretch muscle. Take extra precautions if you are recovering from an injury.
  • Remember to breathe: Breathing can help relieve stress and tension in your body and allow you to hold a stretch for a longer time.
  • Go slowly at first: Start with a few stretches, gradually increasing the number of repetitions and stretches as your flexibility and mobility improve.

Some of the Examples from static stretches

The following movements are included in a typical static stretching workout.

1. Overhead triceps stretch

This stretch will target your triceps and shoulder muscles.

  1. Stand with your feet hip-width apart, then roll your shoulders back and down to relieve tension.
  2. Raise your right arm to the ceiling, then bend your elbow and bring your right palm down to the centre of your back.
  3. Bring your left hand up and gently pull your right elbow down.
  4. Hold the stretch for 20-30 seconds before switching arms.
  5. Repeat the steps 2-3 times on both sides, aiming for a deeper stretch with each repetition.

2. Biceps stretch

This stretch mainly focuses on your biceps, chest, and shoulders.

  1. Stand up straight and take your hands behind your back, interlacing them at the base of your spine.
  2. Straighten your arms and turn your hands so that the palms face down.
  3. Then, raise your arms as high as possible until your biceps and shoulders stretch.
  4. Perform this stretch for 30–40 seconds.
  5. Repeat it 2-3 times.

3. Cobra Pose

This stretch helps to release tightness in the abdominals, chest, and shoulders.

  1. Hold your hands directly under your shoulders and lie on your stomach, with pointing fingers facing forward and arms drawn tightly next to your chest.
  2. Lift your head, chest, and shoulders while pushing your hands into your torso and squeezing your elbows.
  3. Now, lift your torso partially, halfway, or completely.
  4. Make sure your elbows are slightly bent.
  5. To deepen the pose, you can allow your head to drop back.
  6. Hold your position for 30–60 seconds.
  7. Repeat 1–2 times.

4. Seated butterfly stretch

This stretch focuses on stretching your inner thighs, hips, and lower back.

  1. Sit on the floor and straighten your back and abs engaged.
  2. Bring the soles of your feet together in front of you. Then, Bend your knees to the sides.
  3. Pull your heels toward you with your hands placed on your feet, allowing your knees to relax and move closer to the floor.
  4. Take a deep breath and hold this pose for 10 to 30 seconds.

5. Head-to-knee forward bend

This stretch targets the muscles in your back, groin, hamstrings, and calves.

  1. Sit on a yoga mat or another comfortable surface.
  2. Extend your left leg in front of you, and place the sole of your right foot against the inside of your left thigh.
  3. Inhale deeply and lift your arms overhead.
  4. Then exhale while lengthening your spine and bending forward at the hips.
  5. Place your hands on your feet, legs, or the floor.
  6. Now, hold this pose for up to one minute.
  7. Continue the same process on the opposite side.

Bottom Line


Though skipping stretching following an exercise can occasionally be appealing, there are several reasons not to ignore it.

Apart from increasing your flexibility and range of motion, static stretching aids in speedier muscle recovery following exercise, reducing soreness and stiffness.

Another excellent approach to release tension and stress in your muscles—which will enable you to feel more calm—is static stretching.

If you have any health questions about stretching, particularly if you have an injury or medical condition, speak with your doctor. 

FAQ’s

Can static stretching prevent injuries?

Static stretching can make you more flexible and lower your risk of injury, but there isn’t much evidence that it really stops injuries before you do physical exercise. It’s a good way to cool down or improve your flexibility.

How long should I hold each stretch?

Most experts suggest that each static stretch should be held for 15 to 30 seconds, and each muscle group should be stretched two to three times.

Is static stretching safe for everyone?

Of course, static stretching is safe for most people as long as it is done correctly. But it’s important not to do too much since stretching muscles or tendons too far can hurt them. People who have long-term illnesses or injuries should talk to their doctor before working out.

How often should I perform static stretches?

It is advisable to stretch each large muscle group a minimum of twice weekly and a maximum of thrice weekly for best results. Static stretches help to increase flexibility if performed regularly in the course of exercising.

Can static stretching improve athletic performance?

Static stretching helps to increase flexibility and muscle length, but it is uncertain how it impacts the ability. Some studies suggest that static stretching before a show may make you less strong. So, you should do dynamic stretching before high-intensity exercises and static stretching after or during other workouts.

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