By Sako Yakinian
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Overview of static stretching?
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Stretch 5-6 times a week
Hold the stretch 10-30 seconds
Move the stretch to that line of pleasure/slight discomfort
Stop the stretch immediately if you feel pain—stretching should not hurt
Stretch the whole body, leaving imbalances behind
If you are very tight do a few sets per
What is static stretching?
This is the most well known type of stretching. Static stretching is holding a given stretch for
about 30 seconds to increase the extensibility of the affected muscle.
Why is Static Stretching important?
Lack of flexibility can lead to injury in individuals of all ages. Back pain, knee injuries and other
sorts can all come from lack poor stretching habits. To reduce muscle imbalances and allow
your body to perform optimally, static stretching should be implemented.
Here is an example of how poor flexibility leads to injury; the psoas muscle (a hip flexor) is a key
muscle that can cause injury to other areas of your body. It is important to know that a tight
psoas muscle can have affects on back pain and knee pain. This type of scenario happens all
over the body. One tight muscle in one place can lead to its opposite muscle becoming inactive
thus starting this chain reaction which leads to injury. It’s like a domino effect if you don’t
alleviate the situation.
Some of you boot campers come about 3 times a week. From time to time one of you will
mention that your knees hurt during or after the workout. Eventually the pain goes away after
rest and ice, but the concern is there must be some sort of problem in the body causing this
knee pain. There are a couple things which might reduce the knee pain. 1) Activate the glutes
more during lunges, squats, etc. Underactive glutes are the leading cause of pain in the anterior
knee. 2) Stretch your hip flexors. 3) Stretch and strengthen the adductors (inner thigh muscles).
Static stretch should be used as a corrective form of stretching. If you have these imbalances
and tight muscles (and we all have them) implement static stretching as part of a regular
routine.
For more tips, articles and motivational videos check out www.SakosBlog.com
Benefits of Flexibility
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Increased range of motion
Improved performance
Reduction in injuries
Improved Posture
When should you static stretch?
This is the million dollar question and has been studied quite a bit. Some scientific studies have
shown when static stretching is done prior to power, speed and stretch events it can negatively
affect performance. If you think back to an old-school PE class growing up, it was always
stretching…and then time to play sports. Static stretching can in a way tell the body that it’s
time to cool down or stop…and leave you more prone to injury unless:
 You warm up again after the stretching
 You incorporate the stretching in a movement-based manner and make it “dynamic”
stretching…like you sometimes see in our warm-ups.
Use static stretching before you exercise, especially on the muscles that have major
deficiencies, warm up afterwards, do your workout, and stretch again after the workout. Both
stretching sessions would benefit if done in conjunction with Foam Rolling.
What to avoid when Static Stretching?
Stretching is about preventing injury. In every exercise program strive for reducing injuries both
during and after the routine. Avoid the exercises that cause excessive pain. As will be
mentioned over and over again, you are supposed to stretch to the point where it’s on that line
of pleasure and slight discomfort -- not overbearing pain.
For more tips, articles and motivational videos check out www.SakosBlog.com
Overhead Tricep
Instructions:
Place one arm above your head and bend your elbow. Now place
your other hand above your head and grab the opposite elbow.
Pull on the elbow across behind your head until you feel a good
stretch in your tricep.
Hold for the recommended number of seconds.
Repeat with the other arm.
Chest (doorway or wall
Instructions:
Place an outstretched arm against a wall or doorway and lean
forward with that shoulder.
You should feel a stretch in your chest when you lean forward.
Hold for the recommended number of seconds.
Repeat with the other arm.
Chest
Instructions:
Stand in an upright position and reach back with your arms
extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight
until you feel a stretch in your chest.
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Glutes
Instructions:
Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.
Seated Glute/ Hip Rotators
Instructions:
Sit with left leg across the knee of the opposite leg. Push down
on the left knee and lift the right leg up to a bent knee position
until a stretch is felt in your hip.
Hold for the prescribed number of seconds and repeat with
the other leg.
Glute/Piriformis
Instructions:
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt
in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral
position.
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Standing quad stretch
Instructions:
1. Standing with a shoulder width stance and hang onto an
object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your
thigh.
4. Hold for the prescribed time and repeat with the other leg.
Prone Hip Rotator Stretch
Instructions:
1. Lie down with your left leg in front of you and your knee bent
at 90 degrees. Place your right leg straight behind you.
2. Lean forward with your chest towards the floor until a stretch
is felt in your hip/glute area.
3. Hold for prescribed time and then repeat with the other leg.
Butterfly Stretch (Adductors/Groin)
Instructions:
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch
is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.
For more tips, articles and motivational videos check out www.SakosBlog.com
Kneeling Hip Flexor StretchInstructions:
1. Start by getting on one knee.
2. Slowly shift your hips forward until a comfortable stretch is
felt on the front of your hip.
3. Hold this position for the recommended time and then
return to the starting position. Repeat for desired repetitions.
Elevated Hip Flexor/Quad Stretch
Instructions:
1. Start by placing one knee on the balance disc with the foot
on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with
your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with
your upper body towards the floor until a comfortable but
moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired
amount of time if you would like.
5. Repeat with the other leg.
Hamstring stretch with Band
Instructions:
1. Lie on your back and place tubing around the bottom of one
foot. Hold the other end of the tubing in your hands.
2. Bring your knee up to a 90 degree angle and hold the bands
close to your chest.
3. Slowly extend your knee until your leg is straight.
4. You should feel a stretch on the back side of your leg. If not
then bring the knee closer to your chest and then straighten
your leg.
5. Repeat for prescribed repetitions and then repeat with the other leg.
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Hamstring Stretch on chair
Instructions:
1. Sit in a chair or bench and straighten one leg out.
2. Keeping your back flat bend forward and reach for your toe.
3. Hold once you feel a comfortable stretch for prescribed
time.
4. Repeat with the other leg.
Rear Delt Stretch (back of shoulders)
Instructions:
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is felt in rear of
shoulder.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. While pulling elbow, be sure that forearm remains
perpendicular to floor (fingers pointing up).
Wall Calf Stretch
Instructions:
1. Place the toes of one foot up onto the wall so that your heel
is still on the ground.
2. Lean forward until a stretch is felt in your calf keeping your
knee straight.
3. Hold for the suggested number of seconds and then repeat
with the other foot.
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Forward lunge calf stretch
Instructions:
1. Place your hands on the wall with one foot forward and the
other foot back.
2. Keep the heel of the back foot on the ground and lean
forward using the wall for support.
3. Lean forward until you feel a stretch in your back calf.
4. Hold for the suggested number of seconds and then repeat
with the other foot.
Low Back (lying)
Instructions:
Lie on your back and bring both your knees to your chest.
Pull on the back of your knees towards your head until you feel
a stretch in your back.
Low Back (cobra)
Instructions:
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the
floor. Don’t lock out your elbows in order to avoid pressure on
the spine.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.
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Low Back (seated bent-over)
Instructions:
Sit in a chair and bend forward reaching between your legs.
Reach underneath your chair and back until you can feel a
stretch in your low back.
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com
For more tips, articles and motivational videos check out www.SakosBlog.com