The Only 6 Static Stretches You Should Really Do

The Only 6 Static Stretches You Should Really Do

May 20th, 2008 by Mehdi Posted in Flexibility | Print

http://stronglifts.com/the-only-6-static-stretches-you-should-really-do/

Static stretches increase the range of motion you can achieve, but not your ability to stabilize in those positions. Passive flexibility without mobility can increase risks of injury. That’s why dynamic stretching is usually better.

Although static stretches have more downsides, sometimes they have their place. You can use static stretches to improve movement patterns for example. Here are the only 6 static stretches you should really do.

1. Warrior Lunge Stretch. Stretches your hip flexors. Get knee padding and assume the lunge position with both hands overhead. Hold for 15sec/leg.

• Stay Tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.
• Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.
• Twist. Further increases the stretch. After 15sec, twist toward the up leg. Don’t overdo the twist. Keep squeezing your back leg.

2. Bulgarian Squat Stretch. Similar to the warrior lunge stretch, but stretches your quadriceps (rectus femoris ) more. Technique is the same. 15sec/leg.

• Stay Tall. Don’t arch your lower back. Keep your spine neutral. Chest up, shoulder-blades back & down, push your pelvis forward.
• Squeeze Your Glutes. Increases the hip flexor stretch. Squeeze the glute of your back leg as hard as you can.
• Hang Your Hands. Do not support your legs with your hands. Let your hands hang next to you.

Image credit: Mike Robertson

3. Seated 90/90 Stretch. Stretches your external hip rotators. Pull your foot up, while pushing your shin/knee down. 15 sec/leg.

• Stay Tall. Don’t bend over or slouch your shoulders. Keep your spine neutral. Chest up. Shoulder-blades back & down. Look forward.
• Pull Gently. Don’t force the movement. You should feel this stretch in your glutes, not in your knees.

4. Levator Scapulae Stretch. Tight levator scap can cause shoulder pain. Do this exercise correctly and you’ll feel it across your shoulder-blade. 15sec/side.

• Shoulder-blades Back & Down. Chest up, shoulder-blades back & down. Put your hand behind your back, while keeping this position.
• Look to Your Foot. Right hand behind your back, look to your left feet. Keep your chest up and shoulder-blade back & down.

Image credit: Eric Cressey

5. Pec Minor Stretch. Your pecs respond better to foam rolling than stretching. However this stretch teaches you proper posture. Lean forward while pulling your shoulder-blade back & down. 15sec/side.

Image credit: Bill Hartman

6. Sleeper Stretch. Lack of internal rotation can cause shoulder injuries. The sleeper stretch increases internal rotation by stretching your posterior capsula. You’ll feel it in the back of your shoulders when done correctly. 15 sec/side.

• Shoulder-blades Back & Down. Very hard to do here. Make a big chest and try to keep it. Don’t let your shoulder-blade flare.
• Push Gently. You don’t need to get with your hand on the floor. Relax and pull gently. Keep your shoulder-blades back & down.

Image credit: NSCA

Most of you will need exercise 4-6, especially if you have a round upper-back. If you have anterior pelvic tilt exercises 1 & 2 are yours. I’ll refer to this post in future posts. Meanwhile click here to subscribe and receive free updates.