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40) Static Stretching Exercise.

Static stretching involves holding a muscle stretch at its farthest point, ideally after a workout when muscles are warm. Examples include hamstring, quadriceps, calf, shoulder, triceps, chest, lower back, hip flexor, and butterfly stretches, each held for 20-30 seconds and repeated 2-3 times. This practice enhances flexibility, range of motion, and aids in muscle recovery by reducing stiffness and soreness.

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277 views3 pages

40) Static Stretching Exercise.

Static stretching involves holding a muscle stretch at its farthest point, ideally after a workout when muscles are warm. Examples include hamstring, quadriceps, calf, shoulder, triceps, chest, lower back, hip flexor, and butterfly stretches, each held for 20-30 seconds and repeated 2-3 times. This practice enhances flexibility, range of motion, and aids in muscle recovery by reducing stiffness and soreness.

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cgmangubat
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Static Stretching Exercise

Static stretching involves stretching a muscle to its farthest point and then holding that
position. This type of stretching is best done after a workout when your muscles are warm
and more pliable. Here are some examples of static stretching exercises:

Hamstring Stretch

1. Sit on the ground with both legs extended straight in front of you.
2. Reach forward towards your toes, keeping your back straight.
3. Hold the stretch for 20-30 seconds.
4. Repeat 2-3 times.

Quadriceps Stretch

1. Stand on one leg and grab the ankle of the opposite leg behind you.
2. Pull your heel towards your buttocks while keeping your knees close together.
3. Hold the stretch for 20-30 seconds.
4. Switch legs and repeat 2-3 times.

Calf Stretch

1. Stand facing a wall with one foot in front of the other.


2. Place your hands on the wall and lean forward, bending your front knee while keeping
your back leg straight and heel on the ground.
3. Hold the stretch for 20-30 seconds.
4. Switch legs and repeat 2-3 times.

Shoulder Stretch

1. Bring your right arm across your body at shoulder height.


2. Use your left hand to gently pull your right arm closer to your chest.
3. Hold the stretch for 20-30 seconds.
4. Switch arms and repeat 2-3 times.

Triceps Stretch

1. Raise your right arm overhead and bend your elbow so your right hand reaches down
your back.
2. Use your left hand to gently push your right elbow back.
3. Hold the stretch for 20-30 seconds.
4. Switch arms and repeat 2-3 times.

Chest Stretch

1. Stand in a doorway and place your forearms on the doorframe at shoulder height.
2. Step forward until you feel a stretch across your chest.
3. Hold the stretch for 20-30 seconds.
4. Repeat 2-3 times.

Lower Back Stretch

1. Lie on your back with your knees bent and feet flat on the floor.
2. Pull both knees towards your chest, hugging them gently.
3. Hold the stretch for 20-30 seconds.
4. Repeat 2-3 times.

Hip Flexor Stretch

1. Kneel on your right knee with your left foot in front, creating a 90-degree angle with both
legs.
2. Push your hips forward, feeling a stretch in your right hip flexor.
3. Hold the stretch for 20-30 seconds.
4. Switch legs and repeat 2-3 times.

Butterfly Stretch

1. Sit on the ground with your feet together and your knees bent out to the sides.
2. Hold your feet with your hands and gently press your knees towards the ground.
3. Hold the stretch for 20-30 seconds.
4. Repeat 2-3 times.

Static stretching helps to improve flexibility and range of motion, and it can aid in muscle
recovery post-workout by reducing muscle stiffness and soreness.

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