When we talk about stretching, there are a few different types. In this post, I want to talk about Static Stretching. 1.) Static Stretching is used to correct existing muscle imbalances and lengthen overactive or tight muscle tissue. It is the process of taking a muscle to the point of tension and holding that position for 60 seconds. The physiology of this type of stretching is such that once you reach that point of tension (you feel the stretched muscle) there are receptors in the muscle fiber that sends signals (nerve impulses) to your brain and it sends signals back to the muscle telling it to relax and this provides for better lengthening of the muscle.
It can be used before or/and after a workout or any exercise. I stretch my hamstring and back muscles every day and other groups if I feel tightness or discomfort around a joint. Hip stretches in the morning are a great way to get your metabolism up and I feel ready to tackle my day’s challenges. There have been multiple studies showing that individuals with decreased hamstring flexibility performing static stretching on the hamstrings for between 30-60 sec. showed markedly improved hamstring flexibility after 5 weeks over the control group that did not stretch. And we’re talking about an average gain in flexibility of 10%! If you take the time ( 5 minutes of 3 stretches of 30-60 second hold) you will find that you look forward to stretching for the relaxed feeling it provides to those muscle groups that you stretched.
When training my clients, I teach them the proper form for each static stretch and then let them stretch at home so as not to spend to much time on this exercise. The time is better spent on the more functional exercises to address his or her needs with regard to the overall goal of the program.