Static Stretching

Static stretching is a stretching technique in which a joint is moved to a position that places the relevant soft tissues under stretch, typically until passive resistance, a stretching sensation, or discomfort is felt, and that position is then held for a period of time. The stretch may be unassisted, using the person’s own body position, or assisted by an external force such as a partner or stretching device .¹

Static stretching can acutely increase joint range of motion, and repeated static stretching over weeks can produce longer-term improvements in flexibility. These changes appear to involve more than one mechanism. Research indicates that static stretching can reduce passive stiffness of the muscle-tendon unit and, with repeated training, increase tolerance to the forces experienced near the end of a joint’s range of motion. Changes in muscle fiber length are not required to explain all improvements in flexibility .^1,2

The immediate effects of static stretching depend partly on how it is performed. Long or intensive static stretching immediately before maximal strength or power efforts can temporarily reduce performance. Shorter stretches, particularly when incorporated into a complete warm-up that also includes general and activity-specific movement, tend to have much smaller effects on subsequent strength and power .^1,3

Static stretching is distinct from dynamic stretching. Static stretching involves maintaining a relatively fixed end-range position, whereas dynamic stretching repeatedly moves a joint through a range of motion without a sustained static phase. Both can increase range of motion, but they apply the stretching stimulus differently .¹