Static stretching after a workout has multiple benefits for our bodies.
Not only can stretching before a workout help us to warm up properly by getting the blood flowing to our muscles before training, it can also help our body to cool down after training as well.
Static stretching routine: Guidelines
Workout time:
Workouts per week:
Rest time between sets:
Training level:
Exercises performed:
Equipment:
Program goal:
4–5 minutes
2, preferably 3 times per week
None
Beginner/intermediate
Chest and anterior deltoid stretch, backstretch, Hamstring and calf stretch, Glutes stretch, Quadriceps and Iliopsoas stretch
None
Increased flexibility, post-workout recovery
Cool down static stretching routine
Hold each stretching position for 15 seconds. After each stretching position, you move on to the next stretching exercise. Repeat this routine 3 times for maximum effectiveness.
- Chest and anterior deltoid stretch 15s × 3
- Backstretch 15s × 3
- Hamstring and calf stretch 15s × 3
- Glutes stretch 15s × 3
- Quadriceps and Iliopsoas stretch 15s × 3
Cool down static stretching routine explained
Chest and anterior deltoid stretch
- Stand upright with your feet at shoulder width.
- Lock your fingers in each other behind your back with your arms extended.
- Push your shoulder blades together and push your arms upwards towards your head while keeping your arms straight.
→ Make sure to keep your back straight during this exercise to prevent injuries. A rounded back puts more stress on the back disks.
Backstretch
- First, sit on the ground with your legs open in a ‘V’ shape. Your feet should be positioned wider than your hips.
- Bend forward by holding your hips and moving your neck forward. Your upper back should be kept straight.
- Hold this position for as long as necessary and return to the starting position.
- Repeat as many times as needed.
→ Make sure to keep your back straight during this exercise to prevent injuries. A rounded back puts more stress on the back disks.
Hamstring and calf stretch
- Sit on the ground with your legs opened in a ‘V’ shape. Your feet should be positioned wider than your hips.
- Bend forward by hinging your hips and grab your left foot a little below the toe area.
- Pull the toes of your left foot towards your body until you feel the stretch in your calve muscle.
- Hold this position for as long as necessary and return to the starting position.
- Proceed to do the same for the right leg.
→ Make sure to keep your knees extended. This way, your Hamstring muscle gets stretched as well. It also allows you to control yourself to make sure you don’t ‘cheat’ during the stretching exercise.
This reduces the chance of injury. As previously mentioned, keep your back straight.
Glutes stretch
- Sit on the floor with your knees bent and both feet touching the ground.
- Lift your left leg upwards and cross it over your right thigh. Your right foot stays on the ground in a bent position.
- Pull your right leg (the one that’s bent) inwards towards your belly. This way, you deepen the stretch and can determine how far you take the stretch.
- Hold the position for as long as necessary and return to the starting position.
- Proceed to do the same for the other leg.
Quadriceps and Iliopsoas stretch
- Start by standing upright with your back kept straight.
- Keep your balance with your right hand holding on to something steady and heavy like a table or a wall.
- Grab your left foot with your left hand and pull it backwards. Your left heel should touch your left buttock. (Gluteus Maximus)
- While keeping your knees together, pull your left foot even more backwards. This way, you stretch your Iliopsoas muscle as well.
- Hold the position for as long as necessary and return to the starting position.
- Proceed to do the same for the other leg.
→ Make sure your knees keep touching each other during the stretch. Pull your upper leg far enough backwards, or you will only stretch your Quadriceps muscle.
If you want your Iliopsoas muscle to be stretched as well, you’ll need to take the stretch further.
Why you shouldn't use static stretching exercises as a warm-up
Decreases your maximum strength output when performed right before strength training
You shouldn’t use static stretching as a warm-up because power and strength decrease when performing static stretches right before a workout. After all, it relaxes the tendons and muscles that are being stretched.
The strength a muscle can generate is the largest at the muscle’s resting length. This means that lengthening the muscle with stretching (or shortening the muscle for that matter) decreases the amount of maximum force that the muscle can generate.
Increased risk of injury when performed right before strength training
Power and strength decrease because it relaxes the tendons and muscles that are being stretched.
Because of this reduced amount of strength, the chance of injuries becomes larger.
Increased risk of injury when performed right before endurance training
Power and strength decrease because it relaxes the tendons and muscles that are being stretched. The strength a muscle can generate is the biggest at the muscle’s resting length.
This means that lengthening the muscle with stretching (or shortening the muscle for that matter) decreases the amount of maximum force that the muscle can generate.
Can take a long time if you want to perform a full-body stretching routine
Performing a lot of full-body static stretches right before a workout can be quite time-intensive because you are required to hold the stretch for a considerable amount of time. Not to mention that you’ll need multiple sets for the stretching to be effective.
This means it can be difficult to perform a decent static stretching routine when you are short on time.
Not advised as a warm-up routine
Static stretches before a workout don’t get your body ready for intense physical activity because you don’t perform all that much physical activity.
This means that static stretching is not ideal to prepare your body to engage in intensive physical activity. This makes static stretching before a workout not the ideal way to warm up before working out.
Frequently Asked Questions (FAQ)
What is static stretching?
Static stretching can be defined as getting in a position where the static stretch is then held on for a prolonged period. Most often, holding this stretching phase varies between 15 and 30 seconds.
These static stretching exercises are then repeated multiple times to make sure the muscles are loose and relaxed. Often, this stretching phase is repeated around 3 to 5 times.
It’s usually performed by using your muscles to hold the different stretching positions. This is called active stretching.
Sometimes, a person or an external force like a wall is used to hold the stretching position. This is called passive stretching because it doesn’t involve the muscles to hold the position.
Examples of static stretching
- Touching your toes when standing up with your legs straight
- Hamstring stretches
- Planking
- Calf stretches
- Adductor stretch
- Upper backstretch
- Glutes stretch
- Quadriceps stretch
- …
All of these are examples of static stretching exercises. Although there are many more, these are some of the most well-known.
Benefits of static stretching
Increasing mobility
One of the benefits of static stretching is that it increases mobility.
A post-workout static stretching routine is effective at increasing the range of motion of our muscles. More so than dynamic stretching.
More information about why static stretching is more effective at increasing the range of motion compared to dynamic stretching can be found here.
Releases lactic acid from muscles
This allows us to recover faster after a workout. Meaning, you can start your next workout faster than if you hadn’t performed a post-workout static stretching routine.
Releasing lactic acid from our muscles also prevents them from cramping when exercising.
The safest form of stretching
When static stretching, Injury risk is reduced since it is slow-paced. The low pace means the intensity is low.
This leaves more room for error.
Suitable for all ages
Not everyone is flexible like a cat or in the best shape of their life.
However, when performing static stretching exercises, you don’t have to be.
Static stretching is adjustable to each individual. Just take on a position that you can comfortably manage and hold without straining yourself too hard.
Conclusion
Static stretching exercises, in my opinion, should be performed after working out or on rest days to get all the benefits without the disadvantages you would normally get when doing so before engaging in strength training.
It’s not ideal to perform a static warm-up right before a workout. Yet, many people use it solely for this purpose.
Although the science on this subject is not conclusive, what we currently do know from research is that dynamic stretching is much better suited as a dynamic warm-up routine than a static stretching routine.
Statically stretching after a workout is a great way to allow your body to recover faster and more efficiently. It can also aid you to become more flexible in the process.