Gatz M(1), Schrading S(2), Dirrichs T(2), Betsch M(1), Tingart M(1), Rath B(1), Kuhl C(2), Quack V(1). Static stretching has a relaxation,elongation effect on muscle,improving range of motion (ROM) , decreasing musculotendinous stiffness and also reduce the risk of acute muscle strain injuries. 1, 2, 14, 27 This decline in resistance to stretch is called viscoelastic stress relaxation and is expressed as a percentage of the initial resistance. Dynamic stretching will prepare you better for high intensity exercises. In order to perform a safe CRAC stretch, follow the steps below: Let’s recap. By including dynamic stretches as part of your warmup, you ease your body from rest into motion. Static stretching exercises are those stretches that you are told to hold for so many seconds and do so many times a day. Static stretching is more beneficial when done after exercising. This study examined 12 male and 12 female subjects, ages 18–38. Static stretching exercises are those stretches that you are told to hold for so many seconds and do so many times a day. Static passive stretching will dampen the nervous system activation of the involved muscles, essentially making them looser, weaker, and less stable for at least an hour afterwards (Reduced strength after passive stretch of the human plantar flexors, 2000, Fowles). application of a superficial heating or cooling modality, followed by static stretch, increased the efficacy of static stretching of the hamstring muscles. Static stretching can be relaxing, both physically and mentally. Improving Range of Motion. All subjects received each of the following treatments: heat followed by static stretch, cold followed by static stretch, and static stretch alone. Dynamic stretching is not better than static stretching (and vice-versa; static stretching is not better than dynamic stretching), they are simply different; each with their own advantages and disadvantages. If you have a greater range of movement you will be able to cover more ground with each step and this means running your chosen distance wither fewer steps and a quicker time. • Speed of stretch: speed of initial application of the stretch force • Frequency of stretch: number of stretching sessions per day or per week • Mode of stretch: form or manner in which the stretch force is applied (static, ballistic, cyclic); degree of patient participation (passive, assisted, active); or the source of the stretch force (manual, mechanical, self) 11. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. A secondary purpose was to determine the relationship between the subjects attitude toward each treatment and the efficacy of treatment. STATIC STRETCHING is the stretching of our youth. The stretches you perform should be comfortable and require minimal exertion. Static stretching (SS) is a type of stretching exercises in which elongation of muscle with application of low force and long duration (usually 30 sec).Static stretching has a relaxation, elongation effect on muscle,improving range of motion (ROM),decreasing musculotendinous stiffness and also reduces the risk of acute muscle strain injuries. The American College of Sports Medicine recommends holding the stretch 15 to 30 seconds and repeating the stretch three to five times. Dynamic stretching can serve as part of a full body warm-up, and it’s even more effective than just a traditional warm-up alone like jogging because it prepares you for the movements and patterns you’ll use during your workout. Post-activity is an excellent time to static-stretch as a part of the cool-down process. Rest for 30 seconds and then repeat the procedure two to three more times. You will find that Active Stretching is common in Yoga. 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