Static Stretching

Static stretching is probably the easiest and most useful to do. I like to prescribe static stretching as part of a program; it is not only simple but relaxing, and you do not need assistance to do it. A static stretch entails moving into a position where you feel a gentle pull on the muscle that you wish to stretch and then holding that position. As the muscle relaxes, you can usually stretch it slightly more, and with each subsequent stretch your range will improve.

A 30-second stretch is the most effective, and 3 to 5 repetitions of that stretch yield the greatest improvements (Bandy, Irion, and Briggler 1997; Bandy, Irion, and Briggler 1998). The time frame for smaller muscles may be slightly less, but I recommend sticking with a 30-second stretch for any muscles that are stiff. Stretch at least three times per week; I recommend stretching daily. Improvements are rapidly lost after cessation of a stretching program, and a daily program will help reduce your stiffness.