Benefits of Static Stretches
Static stretches, which are stretches that are held in a set position for a short amount of time, can benefit people with knee osteoarthritis.
This type of stretching, where one holds a particular stretch for 20-45 seconds, is one that is usually done before a workout, such as going for a walk, a run, or lifting weights.
Static stretches are most likely the type of stretching that you encounter the most in day-to-day life.
From the runner pausing in front of your home and stretching quickly, or the neighbor stretching their back in their front lawn after some yard work. Or even the full-body stretch we often do after getting out of bed. These are all, more often than not, static stretches.
Practicing static stretches can be beneficial to your knees and to your entire body, as it can result in many benefits such as:
- Increasing blood flow
- Decreasing muscle soreness
- Improving flexibility and range of motion
Better yet, this type of stretching can provide a feeling of relief and relaxation. This is especially true when static stretches are done as part of a yoga routine.
Let’s take a look at some of the most common static stretches, that, with your doctor’s approval, you may wish to start doing as part of a daily workout routine.
Hamstring Stretches:
Place one leg on a stool and the other on a flat surface. Lean forward, keeping your hips and knees straight.
Quadricep Stretches:
Bend your knee back and hold your ankle with the same-sided hand. Keep your stomach muscles tight to prevent your back from creating an arch and causing injury.
Posterior capsule stretch:
Relax your shoulder and stretch one arm across your body. Use the other arm to hold the outstretched arm in place. This stretch is helpful for anyone using overhead or throwing motions.
Again, it’s important to consult with your doctor before making any fitness routine an active part of your life. However, if you are given the green light, then it’s definitely worth giving these stretches a try.
In fact, your doctor may have already suggested that you incorporate stretching as part of your daily routine, as it is proven to reduce joint pain and stiffness.
In our next article, we will take a look at another type of stretch known as dynamic stretching.
