Static Stretching Exercises

Research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down.

The Exercises

The following are examples of general static stretching exercises that could form part of the cool down program at the end of a training session when stretches are held for 10 seconds or to improve the mobility and range of movement when stretches are held for 30 seconds. In all exercises breathe easily whilst performing them.

Chest Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest

Biceps Stretch

• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Rotate the hands so the palms face to the rear
• Stretch the arms back as far as possible
• You should feel the stretch across your chest and in the biceps Continue Reading…