In static (or passive) stretch, the muscle is extended as far as it can
comfortably go and is held in that position. This is probably the Safest
Type of Stretching. Static stretching involves gradually easing into the
stretch position. You may hold each stretch from 10 to 30 seconds.
Static stretches are more appropriate for your cool-down exercises. Still,
you can do a light static stretch during your warm-up. After your cool-
down, while your muscles are still warm, you can stretch more
1. Tricep Stretch: the triceps brachii muscles, commonly known as triceps, are
also a three-headed muscle complex. The triceps are the muscles that run on
the backside of your upper arm from your shoulder to your elbow. They
constitute two-thirds of your upper arm. These muscles straighten your elbows
and allow you to push your arms forward.
2. Shoulder Stretch: The anterior deltoid is the front part of the deltoids or
"delts". The deltoids muscle is the cap of the shoulder and has three parts:
anterior (front), lateral (side), and posterior (rear). The anterior deltoid allows
you to raise your arms to the front. The lateral deltoid allows you to raise your
arms to the side, while the posterior deltoid allows you to rotate your arms to
3. Chest Stretch: The chest is made up of pectoral muscles - major and minor.
The pectoralis major covers the front of the upper chest and is attached to the
upper arm. This muscle is responsible for major arm movements such as flexion,
rotation, and adduction towards the body. Strengthen your pectoral muscles by
doing exercises that target those muscles. The Chest Stretch is one of those
4. Upper Back Stretch: Your upper and lower back muscles consist of a large
group of muscles that runs from above your hips to your neck, arm, and
shoulder areas. The main job of this muscle group is to help you in pulling and
lifting loads. By strengthening and stretching your upper and lower back, you
will have more strength to pull objects towards you. Strengthen your upper
back by doing this exercise regularly:
5. Standing Hamstring stretch: The hamstrings consist of three muscles that
make up the back of your upper leg - the biceps femoris, semitendinosus, and
semimembranosus. These muscles enable you to extend the hip joint and flex
the knee. There are various stretching exercises for the hamstrings. For a great
stretch after a long walk or jog, you can do the hamstring stretches -
6. Hip Flexor Stretch: Hip flexor muscles or iliopsoas consist of iliacus and
psoas major muscles. These enable you to move your thighs towards the
7. Standing quadriceps stretch: The quadriceps consist of four muscles
located at the front of the upper leg and are more commonly known as the
"thighs". These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus
Medialis, and Rectus Femoris. They run along the front of the thigh, starting
from the hip joint and ending at the knee joint. The four muscles act together
to extend the knee and flex the hip.
8. Standing Calf stretch: The calf consists of the gastrocnemius and soleus
muscles. In Calf Stretches, the soleus muscle is stretched on the knee that
bends forward. On the other hand, the gastrocnemius muscle is stretched on
the knee that is extended behind you.
9. Abductor stretch: The Abduction Stretch or Outer Thigh Stretch cuts
the risk of injury from strenuous exercise and lessens muscle soreness.
Although the hip abductor muscles work with your other muscles when
performing exercises such as Squats and Lunges, it would be really great if you
choose to isolate them. Leg muscles such as the hip flexor are often neglected.
That's why it is important to do exercises that target those muscles.
10. Adductor stretch: Our muscles do not work alone when we perform
certain exercises. Our adductor muscles, or the muscles situated on our inner
thighs, are working simultaneously with others while doing Squats, leg presses,
or Lunges. Give your inner thigh muscles a good stretch especially if you are
involved in a sport that overstretches and/or overuses the adductors.
Sit (on the floor or mat) with your back straight. Place the soles of your feet
together in front. Clutching your ankles, pull your feet in towards you, feeling
the stretch in your inner thighs, as your legs relax down towards the floor. To
intensify the stretch, place your hands on your ankles and your elbows on your
knees. With your back straight, slowly ease the body forward from your hips.
Hold for 10-15 seconds then slowly ease the stretch a step further.
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