Static stretches

Static stretching involves stretching to the farthest point you comfortably can and then holding the stretch (usually for 30 seconds). This technique is used primarily throughout this blog for two reasons:

• They’re the simplest and easiest form of stretching to master and perform correctly, so they’re excellent for anyone new to flexibility training.
• The simplicity of the movements and the slow and gentle pace allow for mindful relaxation of the entire body.

Holding a comfortable position for 30 seconds or so allows your muscles to actually become accustomed to being stretched, which reduces your stretch reflex — a natural mechanism whereby a muscle under stress automatically contracts to protect itself. A gentle static stretch overcomes this natural defense mechanism and allows your muscles to efficiently relax and let go.
In the interests of full disclosure, static stretching can be further divided into two different types: static-passive and static-active.

• Static-passive stretches are stretches in which you assume a position and hold it for an extended period of time, using an external force such as your hands or strap or some type of stationary support such as a chair or a dancer’s barre. Because this type of stretch is so accessible and straightforward, I choose to recommend it in this book.
• Static-active stretches are more advanced positions in which you stretch one muscle by contracting the opposing muscle (for example, stretching your hamstring by holding your extended leg as high off the ground as you can).

Although this stretching technique is highly effective when it comes to improving sports performance, it requires a more advanced level of strength and balance, which usually comes after a few months of routine stretching sessions.