What is Static Stretching?
Definition
Static stretching is a traditional stretching technique that is incorporated into many athletic routines. It is what most people refer to as the general term "stretching." Static stretching involves putting a limb, muscle, or body part in a lengthened position and holding that position for a period of time.
Click the link below for a video of some examples of static stretching!
Good or Bad?
According to the National Strength and Conditioning Associations' Guide to Program Design, static stretching effects are "thought to be related to a decrease in neural activation, reduced musculotendinous stiffness, or a combination of neural and muscular factors" (NSCA's Guide to Program Design, 2018). Essentially, static stretching works to relax the muscle and decrease stiffness. This equals in an increase in flexibility.
However, because the muscle is being held in an elongated position for a period of time, it can cause tissue damage if this position is pushing the muscle too far past its limits, resulting in decreased performance.
Before Activity
Since static stretching is used to elongate the muscle and therefore increase flexibility, it is best used for sports that incorporate less movement and more stationary activities like gymnastics or yoga. When used before more active activities, static stretching is shown that it could "adversely affect athletic performance, particularly in sports that involve strength and power" (NSCA's Guide to Program Design, 2018). To avoid any adverse effects, it is shown to be more beneficial when used after activity, as a different stretching technique, like dynamic of PNF, would prove to be a better pre-event stretch.
After Activity
Static stretching should not be excluded from your routine entirely if one of your goals is increased flexibility. While sports with strength and power should not use this technique before activity, it should be considered post work-out. Using this technique after activity consistently can "enhance the range of motion around a joint and potentially improve strength and power performance" (NSCA's Guide to Program Design, 2018). This stretch can overtime improve overall flexibility and range of motion when used post-workout.
Conclusion?
Static stretching has a time and place. Since it is used so often, if it works for you, you should continue to use it cautiously. However, if you are deciding on whether to start using static stretching or not, you should consider the activity and the time that you are using it. Static stretching is best used for flexibility, so gymnastics and yoga would be great sports to use this technique. However, if you are about to perform active movements with strength and power, dynamic or PNF stretching could be better for you. If you insist on using static stretching, it would best be used after the completion of the exercise, as a "cool down."
NSCA's Guide to Program Design. (2018, September 24). Static Stretching and Performance. Nsca.com; NSCA. https://www.nsca.com/education/articles/kinetic-select/static-stretching-and-performance/