The static stretching technique is a widely used and effective technique of stretching. This technique involves passively stretching a given antagonist muscle by placing it in a maximal position of stretch and holding it there for an extended time. Recommendations for the optimal time for holding this stretched position vary, ranging from as short as 3 seconds to as long as 60 second. Data are inconclusive at present; however, it appears that 30 seconds may be a good lime. The static stretch of each muscle should be repeated three or four times.
Much research has been done comparing ballistic and static stretching techniques for the improvement of flexibility. It has been shown that both static and ballistic stretching are effective in increasing flexibility and that there is no significant difference between the two. However, with static stretching there is less danger of exceeding the extensibility limits of the involved joints because the stretch is more controlled. Ballistic stretching is apt to cause muscular soreness, whereas static stretching generally does not and is commonly used in injury rehabilitation of sore or strained muscles.
Static stretching is certainly a much safer stretching technique, especially for sedentary or untrained individuals. However, many physical activities involve dynamic movement. Thus stretching as a warm - up for these types of activity should begin with static stretching followed by ballistic stretching, which more closely resembles the dynamic activity.
