Static Stretching is a process whereby a stretch torque is slowly applied to the muscle and maintained at a lengthened position (Moore & Hutton, 1979; Ninos, 1995). Static stretching is the most common stretching technique used amongst athletes and individuals involved in fitness programs (Bandy, Irion, & Briggler, 1997) . Researchers investigating static stretching programs have utilized a stretching time between 8 and 30 s (Sady, Wortman, & Blanke et al., 1982; Sullivan et al., 1992). However, Hedrick (2000) stated that ” static stretching involves passively stretching into a near maximal position and holding for an extended (15-30 seconds) period of time” (p.5). De Vries (1962), Godges et al., (1989), Moore and Hutton (1980) concluded that static stretching is the safest and most effective way to increase range of motion (ROM). However, other findings have led researchers to support the hypothesis that other stretching methods may in fact be more effective than static stretching (Sady, Wortman, & Blancke, 1982)
Static Stretching Program
An Effective Static stretching program should consist of techniques used to increase flexibility and range of motion. The emphasis of a stretching program should be on a slow progression. Athletes should stretch year round in order to optimize the full benefits of static stretching (Beaulieu, 1981). Those athletes who are unable to stretch on a consistent basis should attempt to begin stretching at least 6 weeks prior to pre-season training. Here’s an example of a Static Stretching Program:
1. Standing Staggerd Hamstring Stretch
2. Groin Stretch
3. Standing Quad Stretch
4. Butterfly Stretch
All of these should be held for 15-30 seconds.