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Static Stretching

Static stretching is a form of stretching that slowly elongates the muscle. This can be done actively or passively. In the active form, the person stretches the desired muscle or muscle group to the point of discomfort and holds this for a period of time. The passive form involves a second person (usually a physical therapist or athletic trainer) who assists in stretching the desired muscle or muscle group. Whether active or passive, the goal of the static stretch is to desensitize tension sensors in muscles. Once this occurs, the muscle is able to take on more force before it becomes damaged. A long-standing belief is that this leads to a reduction of injuries as the muscle is more compliant.

Uses

Static stretching has been used as a treatment modality in injury rehabilitation. After a muscle injury, the torn muscle fibers heal in a contracted pattern. Therapists can use static stretching to restore the muscle to its normal length. This helps improve the range of motion in the affected body area. This is usually done in the subacute phase of injury recovery. It can also be used for rehabilitation of certain joint injuries. A common example is stretching the shoulder capsule. Improper mobility following a shoulder injury may result in a frozen shoulder or adhesive capsulitis. The therapist may use static stretches (both active and passive) to improve the shoulder range of motion.

Static stretching has long been used in “warm-up” routines by those engaging in sports activity. The common thought is that loose muscles are less likely to be injured. Multiple studies show that static stretching before an athletic contest may cause small tears in the muscle and make the muscle more prone to injury.

A recent critical review of the literature showed that after a single bout of static stretching, muscle force and torque as well as jump height were diminished. However, when the static stretching was repeated over days to weeks, there seemed to be an increase in muscle force and torque. There was a positive effect of a single bout of static stretching on running economy but not on running speed. Based on these results, it is considered beneficial to perform regular static stretching but not immediately before an athletic contest. Muscles should be warmed by other types of stretching—mainly dynamic stretching.

Examples

An example of a static stretch is the seated hamstring stretch. This is performed by sitting on the floor with one leg straight out while the other is bent at the knee with the foot touching the opposite thigh. Then, while keeping the back straight, reach forward with the arms by bending at the waist. A slight stretch should be felt in the hamstring. This is held for 15 to 30 seconds. It may be repeated two to three times.

Another example of a static stretch is the butterfly stretch. In the seated position, the knees are bent with the soles of the feet touching. The elbows are used to direct a downward force on the legs. This should cause a slight stretch in the adductor muscles (groin). This is held for 10 to 30 seconds. It may be repeated two to three times.

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