Static Stretching and Flexibility Training

This lesson covers static stretching and flexibility training as required by the AQA GCSE PE specification (3.1.3). You need to understand what static stretching is, how to perform it correctly, when to use it within a training session, and its advantages and disadvantages. You should also understand the difference between static and dynamic stretching.

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What Is Flexibility?

Flexibility is the range of movement possible at a joint. It is one of the health-related components of fitness and is determined by:

• The type of joint (e.g., ball-and-socket joints like the hip allow more movement than hinge joints like the knee).
• The length and elasticity of muscles and tendons surrounding the joint.
• The elasticity of ligaments at the joint.
• Age — flexibility tends to decrease with age.
• Gender — females tend to be more flexible than males.
• Temperature — warm muscles are more flexible than cold muscles.
• Training history — regular stretching improves flexibility over time.

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What Is Static Stretching?

Static stretching involves stretching a muscle to its furthest point and holding that position for a period of time, typically 30 seconds. The stretch is held without any bouncing or movement.

There are two types of static stretching:

1. Active Static Stretching

The performer stretches the muscle using their own strength to hold the position.

• Example: Standing on one leg and lifting the other leg in front to stretch the hamstrings, using the quadriceps to hold the leg in position.
• The performer is in control of the stretch at all times.

2. Passive Static Stretching

An external force is used to push the muscle further into the stretch. This could be:

• A partner gently pushing the limb further into the stretch.
• Body weight — for example, using the weight of the upper body to push down on a hamstring stretch.
• Equipment — using a stretching band or strap to hold a limb in the stretched position.

Passive stretching can achieve a greater range of motion than active stretching because the external force can push the muscle beyond what the performer could achieve alone. However, there is a greater risk of overstretching and injury if the external force is too great.

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How to Perform Static Stretching Correctly

Follow these guidelines to perform static stretches safely and effectively:

1. Warm up first — never stretch cold muscles. Perform 5–10 minutes of light aerobic activity (jogging, skipping) to increase blood flow and muscle temperature.
2. Move slowly into the stretch — do not jerk or bounce.
3. Stretch to the point of mild tension (often described as "comfortable discomfort") — you should feel the stretch but it should not be painful.
4. Hold the stretch for 30 seconds — research shows that holding for less than 15 seconds is less effective, while holding for longer than 60 seconds provides diminishing returns.
5. Breathe normally throughout the stretch — do not hold your breath.
6. Repeat each stretch 2–3 times on each side of the body.
7. Do not bounce — bouncing (ballistic stretching) can trigger the stretch reflex, causing the muscle to tighten rather than lengthen, increasing the risk of a muscle tear.
8. Stretch both sides of the body equally to avoid imbalances.

Common Static Stretches

Stretch	Target Muscle(s)	Description
Hamstring stretch	Hamstrings	Sit on the floor with legs straight, reach forward towards the toes and hold
Quadriceps stretch	Quadriceps	Stand on one leg, pull the other foot towards the buttocks and hold
Calf stretch	Gastrocnemius, soleus	Place hands against a wall, step one foot back and press the heel into the floor
Groin stretch (butterfly)	Adductors	Sit with the soles of the feet together, push knees gently towards the floor
Shoulder stretch	Deltoids	Pull one arm across the chest with the other arm and hold
Triceps stretch	Triceps	Reach one hand down between the shoulder blades, push the elbow gently with the other hand
Chest stretch	Pectorals	Hold a doorframe or wall with one hand and rotate the body away
Hip flexor stretch	Hip flexors	Kneel on one knee with the other foot forward, push hips forward

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When to Use Static Stretching

During the Cool-Down

Static stretching is most appropriate during the cool-down after exercise. At this point:

• Muscles are warm from the exercise session, making them more pliable and less likely to be injured.
• Static stretching helps to gradually reduce heart rate and return the body to its resting state.
• It helps to realign muscle fibres that may have become disorganised during exercise.
• It can help to reduce muscle soreness (DOMS — Delayed Onset Muscle Soreness) in the days following exercise.
• It maintains or improves long-term flexibility.

Before Exercise — The Debate

There is an ongoing debate about whether static stretching should be performed before exercise: