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Static Stretching

Timeless Fitness Tip

Why stretch?

Stretching is useful for both injury prevention and injury treatment. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury.

Static stretching is the most common form.

Static Stretching

There are two other methods, ballistic, and proprioceptive neuromuscular facilitation (PNF). Ballistic is "bouncing" and PNF - well, let's just say it's best done by a very select few who are experienced in it; we'll leave it at that and focus on the safest method, static.

Benefits of Static Stretching

Static Stretching provides these benefits:

  • Increases blood flow.
  • Increases muscle elasticity.
  • Increases range of motion.
  • Improves flexibility.
  • Eases movement.
  • Helps loosen muscles in the arms, shoulders, back, chest, stomach, thighs, buttocks and calves.
  • Aids in prevention of injury and muscle strain.
  • Can improve performance.

General Stretching Guidelines:


  • Start stretching slowly.
  • Don't bounce while stretching.
  • Avoid violent movements.
  • Hold the stretched position.
  • Don't overdo.
  • Stretch 5 to 15 minutes before (warm-up) and after (cool-down) exercising.

See also: Evaluating Flexibility

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