STATIC STRETCHING
WhatisStaticStretching?
Static stretches involve holding a position for a set period to lengthen muscles and improve flexibility.
When
After the cool-down portion of your workout, when muscles are still warm.
How
Perform 8–10 static stretches, holding each for 10–30 seconds. Repeat the stretch 2–4 times for a total of 60 seconds.
TipsforSuccess
Stretch to the point of mild tension, not pain
Focus on breathing as you relax into the stretch
Hold each stretch without bouncing
Stretch both sides of your body evenly
StretchingExamples
Lower Body
Hamstring stretch
Quadriceps stretch
Wall calf stretch
Figure-four stretch
Butterfly stretch
Kneeling hip flexor stretch
Upper Body
Cross-body shoulder stretch
Overhead triceps stretch
Wall chest stretch
Upper back stretch
Standing side stretch
Clickonthelinkstoview videodemonstrations!
Full Body and Core Cobra stretch
Child’s pose
Downward dog
Seated torso twist
Standing straddle stretch
Lying torso twist
Not sure where to start? Follow this 5-minute guided video.
STATIC STRETCHING GUIDED VIDEO
Always consult with a healthcare provider before beginning a new exercise program, especially if you have existing health concerns
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