How is static stretching performed?

Static stretching is performed by holding a muscle at its limit for a specified time, typically ranging from 15 to 60 seconds. This method allows the muscle fibers to elongate and gradually adapt to the stretch without causing strain. The focus is on slowly and gently moving into the stretch position, then maintaining that position to promote flexibility and improve the range of motion. This approach is beneficial as it helps prevent injury and increases blood flow to the muscles, making it a widely recommended practice in warm-up and cool-down routines.

The other methods mentioned, such as bouncing into a stretch, involve dynamic movements that can lead to injury and do not allow for the same level of tissue relaxation as static stretching. Similarly, using external forces to assist in stretching or performing quick, jerky movements is more aligned with dynamic stretching techniques, which serve different purposes and protocols in physical activity.