Static stretching techniques

Guidelines for static stretching

• Position yourself to allow muscle relaxation.
• Stretch to the point of mild discomfort.
• Hold stretches for 15 to 30 seconds.
• Repeat unilateral stretches on both sides.

Precautions for static stretching

• Reduce intensity if experiencing pain or radiating symptoms.
• Use caution with hypermobile joints.
• Avoid spinal movements that involve rotation or lateral flexion.
• Stabilize joints using active muscle engagement.

Neck: Look right and left

1. Stand or sit with the head and neck upright.
2. Turn the head to the right using a submaximal concentric muscle action.
3. Turn the head to the left using a submaximal concentric muscle action.

Neck: Flexion and extension

1. Stand or sit with the head and neck upright.
2. Flex the neck by tucking the chin toward the chest.
3. If the chin touches the chest, try to touch the chin lower.
4. Extend the neck by trying to come as close as possible to touching the head to the back.

Shoulders and chest: Straight arms behind back

1. Stand and place both arms behind the back.
2. Interlock fingers with palms facing each other.
3. Straighten the elbows fully.
4. Slowly raise the arms while keeping the elbows straight.
5. Keep the head upright and neck relaxed.

Shoulders and chest: Seated lean-back

1. Sit with the legs straight and arms extended.
2. Place the palms on the floor about 12 inches (30 cm) behind the hips.
3. Point the fingers away from the body (backward).
4. Slide the hands backward and lean backward.

Posterior of upper arm: Behind-neck stretch (chicken wing)

1. Stand or sit and abduct the right shoulder.
2. Flex the elbow and reach the right hand down toward the left scapula.
3. Grasp the right elbow with the left hand.
4. Pull the elbow behind the head with the left hand to increase shoulder abduction.

Upper back: Cross arm in front of chest

1. Stand or sit with the left elbow slightly flexed (15°–30°) and the arm across the body.
2. Grasp the upper arm just above the elbow with the right hand.
3. Pull the left arm across the chest toward the right with the right hand.

Upper back: Arms straight up above head (pillar)

1. Stand with the arms in front of the torso and fingers interlocked, palms facing out.
2. Slowly straighten the arms above the head.
3. Continue to reach upward with the hands and arms.
4. While continuing to reach upward, slowly reach slightly backward.

Lower back: Spinal twist (pretzel)

1. Sit with the legs straight and the upper body nearly vertical.
2. Place the right foot to the left of the left knee.
3. Place the back of the left elbow on the outside of the right knee.
4. Place the right palm on the floor 12–16 inches (30–40 cm) behind the hips.
5. Push the right knee to the left with the left elbow while turning the shoulders and head to the right.

Lower back: Semi-leg straddle

1. Sit with the knees flexed 30° to 50°; let the legs totally relax.
2. Point the knees outward; the sides of the knees may or may not touch the floor.
3. Lean forward from the waist and reach forward with extended arms.

Hips: Forward lunge (fencer)

1. Take a long step forward into a lunge position.
2. Keep the front knee directly above the foot and the back leg extended behind.
3. Keep the torso upright.
4. Press the hips forward while keeping the rear leg straight and heel lifted off the ground.

Hips: Supine knee flex

1. Lie on your back.
2. Pull one knee to the chest while keeping the opposite leg extended on the floor.
3. Keep the lower back in contact with the ground.

Torso: Side bend with straight arms

1. Stand with feet shoulder-width apart.
2. Extend both arms overhead and interlock fingers with palms facing upward.
3. While keeping arms straight, slowly bend to one side.
4. Repeat to the opposite side.

Torso: Side bend with bent arm

1. Stand with feet shoulder-width apart.
2. Place one arm behind the head and the opposite arm at the side.
3. Bend sideways toward the arm at the side while looking upward.
4. Repeat to the other side.

Anterior of thigh and hip flexor: Side quadriceps stretch

1. Lie on one side and grasp the top foot with the top hand.
2. Pull the heel toward the glutes.
3. Keep the knees together and hips aligned.
4. Press the hips forward for a deeper stretch.

Hamstring: Sitting toe touch

1. Sit with legs extended straight in front.
2. Lean forward from the hips and reach for the toes.
3. Keep the back straight and knees slightly bent if needed.
4. Hold at the point of mild discomfort.

Hamstring: Semistraddle

1. Sit with one leg extended and the sole of the opposite foot placed inside the thigh.
2. Reach forward toward the foot of the extended leg.
3. Keep your torso aligned with the extended leg.
4. Switch sides and repeat.

Groin: Straddle (spread eagle)

1. Sit with legs spread as far as possible into a V shape.
2. Lean forward from the hips.
3. Reach both arms forward or toward one leg.
4. Keep the knees facing upward.

Groin: Butterfly

1. Sit with soles of the feet together and knees dropped to the sides.
2. Hold feet with hands.
3. Gently press knees toward the floor using the elbows.

Calf: Wall stretch

1. Stand facing a wall with one foot forward and one back.
2. Place both hands on the wall.
3. Keep the back leg straight and heel down.
4. Lean forward into the wall to stretch the calf.

Calf: Step stretch

1. Stand with the balls of the feet on the edge of a step.
2. Let the heels drop below the level of the step.
3. Hold onto something for balance if needed.