Static Stretching
A static stretch is a form of stretching where no motion in involved. There
are two types of static stretches: Passive static stretches and active
static stretches. Passive static stretches are
stretches where you don't
contribute an additional force
to the stretch.
For example when you put your foot on a
ladder wall
to
stretch your
hamstring. Active
static stretches are stretches where
the muscle
gets
stretched
through
a
force. For
example
the front split,
where your body weight
presses you into a position
where you legs are stretched or when a training partner pushes you leg up with his shoulder. Don't
push against the force,
because that would be an isometric
stretch. It should only be one force like you body weight against the flexibility of the muscle. No matter if passive or active, you have to be totally relaxed - The flexibility of the muscle is your limit. But be careful, sometimes the
body weight can be too much for the muscle you want to stretch. Pick
your exercises carefully and make sure your training partner knows how
hard he can pull / push. Learn more about isometric
stretching and PNF-stretching.
Execution
- Static Stretching Examples. Active and Passive
Stretches.
The front split:
Your body weight
presses you down
and stretches
you legs actively. As soon as you can can go do the front split with your
behind touching the floor, the front split is no longer an active stretch.
Because
there is
no extra force on your leg muscles, the stretch becomes passive. To make it active again, you
would have
to lean
forward
or back. However, if you try to stretch the front split like explained above and your
body weight is too much for the range of flexibility of you legs, you will
most likely push against the stretch with the strength of your legs or support yourself with your hands (otherwise
you would injure yourself). If you push against your weight with your legs, the active static front split stretch
turns into an isometric front
split stretch.
Advice
- Static (active and passive) stretches can be
applied on a daily basis.
Isometric, dynamic and ballistic stretches on the
other hand should
only be applied up to 3 times per week.
- Passive static
stretching is the least intensive
type of stretching. Active static stretching is the most popular type of stretching
- Applying passive active stretches can release
pain when you are sore.
- If you have never stretched before, only apply static stretches
and learn all the exercises you are interested in.
A few weeks or month later,
you can start doing isometric stretches
etc.
Suggestions
