There are two main types of stretching: static and dynamic. Static stretching is the type of stretching most people are familiar with. It typically consists of getting into a position until you feel a stretch on a specific muscle or muscle group, then holding that position for a given period of time. Dynamic stretching involves continuously moving in and out of a stretched position.

Static stretching is beneficial in your everyday life. It helps improve your overall flexibility which can improve daily activities such as squatting, kneeling, bending, and performing household chores. Dynamic stretching is ideal as the core warm up to your sports and activities because it activates muscles you will use while improving range of motion and body awareness.

Why don’t we static stretch before exercise? Because static stretching prior to a workout is counterproductive. It forces the muscle(s) being stretch to temporarily relax, which can in turn create a strength imbalance and increase the risk of injury. Static stretching reduces blood flow to the muscles and decreases its ability to generate force. Prior to exercise, you should be looking for dynamic stretches.

The following are static stretches:

Week 1: The Upper Trapezius

Week 2: The Chest Stretch

Week 3: The Wrist Stretch

Week 4: The Shoulder Stretch

Week 5: The Tricep Stretch

Week 6: The Prayer Stretch

Week 7: The Hamstring Stretch

Week 8: The Quad Stretch

Week 9: The Piriformis Stretch

Week 10: The Hip Flexor Stretch

Week 11: The Calf Stretch