Can you touch your toes?
If the answer is yes, awesome! If not, well, we’ve got some work to do.
Flexibility is generally a sign of good health, but it doesn’t come naturally to everyone. Stretching and flexibility exercises are typically practiced before an intense (or even a not so intense) workout. Coaches and fitness instructors will often also prompt you to stretch once the exercise session is over.
But what exactly does stretching help with? And what difference does touching our toes make, anyway? Here’s why stretching is important, and five basic static stretching exercises to help you get started.
What Is Static Stretching, Anyway?
There are two different kinds of stretches: static and dynamic. Static stretches are less movement-oriented, like holding a certain position that stretches a specific joint or muscle for a sustained period of time. Dynamic stretches take a joint or muscle through a movement that moves the joint through its range of motion and is both challenging and repetitive.
An example of static stretching would be bending down and touching your toes without moving for 30 seconds or more, while a dynamic stretch would be doing a series of high knees movements. Dynamic stretches typically prepare your body for a workout, while static stretches are better for recovery after a workout to ensure your muscles don’t stay tight.
Static stretches are designed to increase flexibility in the muscle tissue. The idea is to relax your body, and hold a position, like touching your toes, for a certain amount of time. You should feel a slight pull — that’s how you know the stretch is working.
Research suggests that static stretching prior to exercise may reduce performance, though not all studies agree. But there are many benefits to practicing static stretching after a workout or on a rest day, like helping your muscles ease back to their normal state, and protecting yourself against injury.
Here are five basic static stretching exercises for injury prevention.
1. Calf Stretch
Running and jumping exercises put your calves through a tough workout, which can make your calf muscles tight. Help them unwind after a particularly grueling workout by trying this static calf stretch.
- Find a wall or another flat surface you can lean against, and stand several feet away, facing the surface.
- Plant one leg in front of the other, and place your hands on the wall.
- As your front leg bends at the knee, ease your back leg further away from the wall and push your heel firmly on the ground.
- You’ll find yourself in a lunge-like position, with your hips, hands, and face directed toward the wall. You should feel the stretch deep in the calf muscle of your back leg.
- Hold this position for 30 to 60 seconds (or longer, if you feel it’s very tight!), and then switch legs.
2. Seated Forward Bend
Cyclists, runners, and weightlifters alike work their hamstrings on a daily (or weekly) basis, so it’s important to stretch your hamstring muscles post-exercise to avoid the potential for the hamstrings to pull on your lower back, or for pain in your glutes and lower back. The seated forward bend stretches all three — and you’ve probably done it before!
- Sit on the ground (practicing good posture), with your legs straight in front of you.
- Bending at the hips, reach out and attempt to touch your toes while lowering your chest to toward your thighs. If you can’t grab your feet, place them as far as they can go (like your shins or ankles) and use your body as leverage to pull yourself deeper into the stretch. Don’t round your spine; lean forward with a straight back.
- Hold this position for 30 seconds or more, deepening the stretch as time progresses, if your body allows it.
3. Shoulder Stretch
On any given day, your shoulders go through a lot. They would likely benefit from a much-needed stretch.
- Start from a standing position with your feet slightly wider than shoulder-width apart.
- Take your right arm and hold it out in front of your body.
- Hook your left arm underneath it, moving your right arm across your chest so it’s pointing to your left.
- Use that left hand to pull your arm closer to your chest and deepen the stretch for about 30 seconds.
- Repeat the movement with your left arm.
4. Groin Stretch
The last thing you want to do is injure your groin. Not only will you be unable to work out, but you’ll be walking funny for weeks!
- Start sitting on the floor.
- Keeping good posture, bend your knees and allow them to rise while bringing your feet together so your soles are touching. Some people call this the “butterfly” stretch, as your legs will be in a wing-like formation.
- Place your hands on your lower legs or ankles, and use your elbows to push your knees gently towards the ground, deepening the stretch along the inside of your thighs and your groin.
5. Quadriceps Stretch
Your quads take a near-literal beating during a tough run, hill climb, or squat challenge, so it’s important to give them a good cool down in the form of a static stretch after your workout.
- Stand straight with your feet together and your arms at your sides. If your balance isn’t great and you need something for leverage, stand next to a pole or something else you can grab for support.
- Take your left leg and slowly, bending at the knee, bring your heel to your rear.
- Take your left hand, reach behind yourself, and grab your ankle, pulling it into your body and deepening the stretch.
- Hold this for 30 to 60 seconds, release, and repeat on the other leg.
The Takeaway
While time duration recommendations for stretches are typically between 30 and 60 seconds, remember that if you are new to stretching, you may need to start off small, spending just 20 seconds on a stretch at first.
As you continue to deepen your stretch and lengthen your muscles, you’ll be able to build yourself up to that full minute mark. Another thing to remember is that stretching shouldn’t be painful. While some stretches might be slightly uncomfortable or challenging (that means you’re lengthening your muscles!), if you experience pain, scale back and work your way up to where you want to be.
