{"id":46463,"date":"2022-09-23T00:33:38","date_gmt":"2022-09-23T00:33:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46463"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"static-stretches","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/static-stretches\/","title":{"rendered":"Static Stretches: The Five Must Haves In Your Stretching Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#What_Is_Static_Stretching\" >What Is Static Stretching?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Benefits_Of_Static_Stretching\" >Benefits Of Static Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#What_Are_5_Examples_Of_Static_Stretches\" >What Are 5 Examples Of Static Stretches?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Cobra_Stretch\" >Cobra Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Standing_Hamstring_Stretch\" >Standing Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Calf_Stretch\" >Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#With_A_Wall\" >With A Wall<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Without_A_Wall\" >Without A Wall<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Seated_Butterfly_Stretch\" >Seated Butterfly Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Lying_Hamstring_Stretch\" >Lying Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#Without_A_Strap\" >Without A Strap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#With_A_Strap\" >With A Strap<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all find ourselves with the need to sprawl out and stretch. This could be due to sitting down for hours, a long car ride, or hours of sleep. Regardless, listening to your muscles and giving them a good stretch is important for fighting muscle tightness and injury. Some of the best stretches recommended by therapists are static stretches. Although many people may not be familiar with the term, they have done plenty of such stretches. These stretches require you to hold the stretching position for some seconds without any movement. Today we go over examples of such stretches and why they are great additions to your workout routine.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Static_Stretching\"><\/span><b>What Is Static Stretching?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we delve into some of the static stretches to perform, let us first get an idea of what they are. Typically, there are two types of stretches: static and dynamic stretches. Understanding the difference between dynamic and static <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\">stretches<\/a> is crucial to help determine the right exercises matching your fitness program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretches have you stand, sit, or lie still and hold in a single position for some time. Their focus is on putting tension on specific muscles (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). According to WebMD, these stretches are perfect after your workout as part of your cool-down session (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, dynamic stretches involve stretches that use a range of motions to activate or wake up your muscles and joints. Therefore, these controlled movements are perfect as part of your warm-up routine as they prepare your muscles, joints, and ligaments for performance (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Static_Stretching\"><\/span><b>Benefits Of Static Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Holding your stretch for a few seconds has several <a href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\">benefits<\/a>. Besides the overall benefits of stretching, including improved balance, posture, and flexibility, static stretches also:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases sit and the range of motion (ROM). A 2012 study discovered that the static stretch condition increased the sit and ROM (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/#:~:text=Static%20stretching%20is%20known%20to,an%20increase%20in%20stretching%20tolerance.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases relaxation and the elongation effect on muscle, which also increases the range of motion (ROM)<\/span><b>.<\/b><span style=\"font-weight: 400;\">Better athletic performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosting the flexibility due to increased muscle flexibility that enhances your ROM, speed, agility, and muscle strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737866\/#:~:text=Static%20stretching%20is%20known%20to,an%20increase%20in%20stretching%20tolerance.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/pulled-hamstring-stretches\/\"><i>Pulled Hamstring Stretches That Will Put The Pep In Your Step \u2013 Literally<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-32578 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_5_Examples_Of_Static_Stretches\"><\/span><b>What Are 5 Examples Of Static Stretches?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many <a href=\"https:\/\/betterme.world\/articles\/upper-spine-stretches\/\">static stretch<\/a> examples, each targeting different muscle groups. Here are five of the best stretches to consider adding to your workout plan:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cobra_Stretch\"><\/span><b>Cobra Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cobra Stretch is a powerful muscle-strengthening stretch when performed correctly and regularly. It is mainly associated with alleviated back pain, a stronger spine, and stretched chest muscles, shoulders, and abdomen (<\/span><a href=\"https:\/\/www.yogajournal.com\/practice\/beginners\/how-to\/cobra-stretch\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To do this pose (<\/span><a href=\"https:\/\/www.yogajournal.com\/practice\/beginners\/how-to\/cobra-stretch\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down with your body fully extended. Position the tops of your feet firmly on the ground and hips-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your hands under your shoulder blades with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your hands to lift your upper body and head into a low cobra. Be sure to press lightly because pressing too much weight in your hands may disrupt how you lift your lower back muscles. The idea is to press lightly so that you also lift your lower back muscles gently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once in the low cobra stance, press gently into your hands and activate your abdominal and back muscles to lift higher into a deeper backbend. Keep breathing normally and position the shoulder blades back and down as you draw your chest forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remain completely static in this stance for a few breaths while keeping your gaze neutral but slightly facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and slowly lower to the ground.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Hamstring_Stretch\"><\/span><b>Standing Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name implies, this <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">static stretch<\/a> targets your hamstrings. It helps fight tightness in these muscles, alleviate back pain, and improve posture (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323703\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Here are the steps to take to help you attain this stretch (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323703\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing stance with your body positioned upright and your spine in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right leg in front of your body. Flex the foot, the heel to the floor and toes toward the ceiling. Keep the left knee slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lean forward and then place the hands on the straight right leg. Be sure to maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stretch for 10 to 30 seconds, or longer, if desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat two to four times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-32575 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1024x576.jpg\" alt=\"lose 15 pounds in 30 days\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Stretch\"><\/span><b>Calf Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calf stretches are among the effective post-workout <a href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\">stretches<\/a> to perform to fight tightness and soreness in the calves. Typically, you can perform the calf stretches with or without a wall. Here are the steps to take in both instances (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calf-stretches\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"With_A_Wall\"><\/span><b>With A Wall<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a wall at least arm\u2019s length away. Place the right leg in front of the left, then reach for the wall using both arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the back heel (left) into the floor and straighten the back leg (left) while keeping the front one (right) bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold while in this stance for 15 to 20 seconds, top stretch the calf muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Without_A_Wall\"><\/span><b>Without A Wall<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position, then position your right leg in front of the left one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your body weight onto the right (front) leg while keeping the left (back) heel firmly pressed to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 15 to 20 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the stretch on the other leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Butterfly_Stretch\"><\/span><b>Seated Butterfly Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch targets the lower back, hips, and thighs to encourage flexibility, fight stiffness, reduce pain, and increase range of motion. To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position with your legs folded in front of you. Maintain an upright position, align your head with your spine, and then place your hands on the top of your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, brace your abs, and slowly bend forward from your hips. Lower until your elbows rest against the inside of your thighs, and then push the thighs downward. Keep your back straight without any arc and your head aligned with your spine. You will feel a stretch through your inner thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press downward and maintain this stance for 15 to 30 seconds. Note that you should not push to the point of pain or bounce as it changes the stretch from static to dynamic. You can also hold onto your ankles to help maintain this position. Slowly return to your starting position and repeat 2 to 4 times when the time elapses.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wrist-stretches\/\"><i>7 Wrist Stretches To Relieve Pain And Improve Mobility<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"exercise during first trimester\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lying_Hamstring_Stretch\"><\/span><b>Lying Hamstring Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lying hamstring stretch is one of the best static legs stretches before a workout. It helps loosen tight hamstrings, which is important before starting your <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">exercise<\/a> regimen (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323703\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It is easy to perform, and you can perform this stretch with or without a strap. Here are the steps to take in both cases (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323703\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Without_A_Strap\"><\/span><b>Without A Strap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the ground facing the ceiling with your legs fully <a href=\"https:\/\/betterme.world\/articles\/beginner-stretches\/\">stretched out<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by stretching the right leg. To do so, hold the back of the right knee using both hands and then pull the leg up towards the chest. Slowly straighten the knee until it feels a stretch or to your point of comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe normally and hold the stretch for 10 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the leg and repeat on the left leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"With_A_Strap\"><\/span><b>With A Strap<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat, or a flat surface with your legs fully stretched out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by stretching the right leg; to do so, bend it and place the strap across the ball of the right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the strap using both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the left leg stretched on the floor with its foot flexed. It will help push the calf and thigh toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex the foot and slowly stretch the right leg. Keep it straight but maintain a slight bend in the knee. Similarly, position the bottom of the foot so that it is facing the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly and gently pull the strap until you experience a slight tension in the hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 10 to 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2 to 4 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These are some of the best static stretches to perform before and even after a workout. Although they appear simple to nail, be sure to take your time to master the correct technique. Also, consult your trainer for more guidance on adding them to your workout plan.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-32603 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1024x576.jpg\" alt=\"do you burn more calories in the heat\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static stretches refer to <a href=\"https:\/\/betterme.world\/articles\/leg-stretches\/\">stretches<\/a> that require an individual to hold the stretching position for a few seconds. Some static stretch examples include the Cobra stretch, Seated Butterfly Stretch, Calf Stretch, and Standing and Lying Hamstring Stretch. These stretches increase the range of motion, flexibility, posture, relaxation, and athletic performance. It would be best to talk to your trainer if you are interested in adding these exercises to your workout plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We all find ourselves with the need to sprawl out and stretch. This could be due to sitting down for hours, a long car ride, or hours of sleep. Regardless, listening to your muscles and giving them a good stretch is important for fighting muscle tightness and injury. Some of the best stretches recommended by [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":46464,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-46463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Static Stretches: The Five Must Haves In Your Stretching Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? Find out in this read, including the 5 best static stretches examples to add to your workout plan. What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Static Stretches: The Five Must Haves In Your Stretching Routine\" \/>\n<meta property=\"og:description\" content=\"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? Find out in this read, including the 5 best static stretches examples to add to your workout plan. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/static-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"Static Stretches: The Five Must Haves In Your Stretching Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/\"},\"wordCount\":1566,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all find ourselves with the need to sprawl out and stretch. This could be due to sitting down for hours, a long car ride, or hours of sleep. Regardless, listening to your muscles and giving them a good stretch is important for fighting muscle tightness and injury. Some of the best stretches recommended by therapists are static stretches. Although many people may not be familiar with the term, they have done plenty of such stretches. These stretches require you to hold the stretching position for some seconds without any movement. Today we go over examples of such stretches and why they are great additions to your workout routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Static Stretching?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we delve into some of the static stretches to perform, let us first get an idea of what they are. Typically, there are two types of stretches: static and dynamic stretches. Understanding the difference between dynamic and static <a href=\\\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\\\">stretches<\/a> is crucial to help determine the right exercises matching your fitness program.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Static stretches have you stand, sit, or lie still and hold in a single position for some time. Their focus is on putting tension on specific muscles (<\/span><a href=\\\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). According to WebMD, these stretches are perfect after your workout as part of your cool-down session (<\/span><a href=\\\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, dynamic stretches involve stretches that use a range of motions to activate or wake up your muscles and joi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/\",\"name\":\"Static Stretches: The Five Must Haves In Your Stretching Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? 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She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Static Stretches: The Five Must Haves In Your Stretching Routine - BetterMe","description":"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? Find out in this read, including the 5 best static stretches examples to add to your workout plan. What are you waiting for?","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Static Stretches: The Five Must Haves In Your Stretching Routine","og_description":"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? Find out in this read, including the 5 best static stretches examples to add to your workout plan. What are you waiting for?","og_url":"https:\/\/dev.betterme.world\/articles\/static-stretches\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"Static Stretches: The Five Must Haves In Your Stretching Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/"},"wordCount":1566,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">We all find ourselves with the need to sprawl out and stretch. This could be due to sitting down for hours, a long car ride, or hours of sleep. Regardless, listening to your muscles and giving them a good stretch is important for fighting muscle tightness and injury. Some of the best stretches recommended by therapists are static stretches. Although many people may not be familiar with the term, they have done plenty of such stretches. These stretches require you to hold the stretching position for some seconds without any movement. Today we go over examples of such stretches and why they are great additions to your workout routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Static Stretching?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before we delve into some of the static stretches to perform, let us first get an idea of what they are. Typically, there are two types of stretches: static and dynamic stretches. Understanding the difference between dynamic and static <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretches-for-back\/\">stretches<\/a> is crucial to help determine the right exercises matching your fitness program.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Static stretches have you stand, sit, or lie still and hold in a single position for some time. Their focus is on putting tension on specific muscles (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). According to WebMD, these stretches are perfect after your workout as part of your cool-down session (<\/span><a href=\"https:\/\/www.webmd.com\/healthy-aging\/9-best-dynamic-stretches-for-older-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On the other hand, dynamic stretches involve stretches that use a range of motions to activate or wake up your muscles and joi ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/","url":"https:\/\/dev.betterme.world\/articles\/static-stretches\/","name":"Static Stretches: The Five Must Haves In Your Stretching Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/static-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_472194568.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are \u2605 STATIC STRETCHES, \u27a4 and when do you perform them? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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