{"id":27916,"date":"2026-09-02T20:16:48","date_gmt":"2026-09-02T20:16:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27916"},"modified":"2026-09-09T10:45:20","modified_gmt":"2026-09-09T10:45:20","slug":"static-flexibility","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/static-flexibility\/","title":{"rendered":"Static Flexibility: Exercises, Tips, and FAQs"},"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:\/\/betterme.world\/articles\/static-flexibility\/#What_Is_Static_Flexibility\" >What Is Static Flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#How_Is_Static_Flexibility_Different_From_Dynamic_Flexibility\" >How Is Static Flexibility Different From Dynamic Flexibility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#What_Do_Static_Flexibility_Exercises_Look_Like\" >What Do Static Flexibility Exercises Look Like?<\/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:\/\/betterme.world\/articles\/static-flexibility\/#Exercise_Instructions\" >Exercise Instructions<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Seated_Forward_Fold\" >Seated Forward Fold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Wall_Calf_Stretch\" >Wall Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Half-Kneeling_Hip_Flexor_Stretch\" >Half-Kneeling Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Cross-Body_Shoulder_Stretch\" >Cross-Body Shoulder Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Standing_Quad_Stretch\" >Standing Quad Stretch<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#How_Long_Should_You_Hold_a_Static_Stretch\" >How Long Should You Hold a Static Stretch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#How_Can_You_Choose_a_Comfortable_Stretch_Intensity\" >How Can You Choose a Comfortable Stretch Intensity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#When_Should_You_Stop_a_Static_Stretch_or_Choose_an_Easier_Option\" >When Should You Stop a Static Stretch or Choose an Easier Option?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#How_Can_Static_and_Dynamic_Stretching_Fit_into_the_Same_Workout_Session\" >How Can Static and Dynamic Stretching Fit into the Same Workout Session?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Should_you_bounce_during_a_static_stretch\" >Should you bounce during a static stretch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Can_static_stretches_be_done_seated\" >Can static stretches be done seated?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Can_I_use_a_yoga_strap_for_static_stretches\" >Can I use a yoga strap for static stretches?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Can_I_do_static_stretches_on_a_rest_day\" >Can I do static stretches on a rest day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#Should_I_stretch_both_sides_for_the_same_amount_of_time\" >Should I stretch both sides for the same amount of time?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">Static flexibility is your ability to reach and hold a stretched position without moving. Think of sitting in a hamstring stretch and staying there. For many people, regular static stretching supports easier daily movement, better posture awareness, and a calmer end to a workout.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Flexibility\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you ever watched someone fold into a deep stretch and hold it like it&#8217;s nothing? That ease isn&#8217;t magic\u2014it&#8217;s a trainable quality, and you can build it too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide is for anyone who wants more comfortable movement without complicated routines or discomfortable positions. Maybe you feel stiff after sitting all day, or maybe you struggle to return to baseline after a workout. Either way, understanding static flexibility can help you ease into a more relaxed state.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll break down what it is, how to do it well, how long to hold each position, and how to keep it comfortable. You&#8217;ll also get sample stretches, tables, and answers to common questions. Are you ready to feel a little looser? Keep reading.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Static_Flexibility\"><\/span><b>What Is Static Flexibility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static flexibility is the ability to move a joint through its range of motion into a stretched position and hold that position (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.714166\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). No bouncing, no momentum\u2014just a steady hold.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s define the core idea in plain terms. Flexibility is how far your muscles and joints can move (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.714166\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Static simply means you stay in one position rather than moving through it (<\/span><a href=\"https:\/\/www.collinsdictionary.com\/dictionary\/english\/static\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A quick example: lowering into a seated forward fold and holding it for 30 seconds is static flexibility in action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also hear about static active flexibility. This is when you hold a stretched position using your own muscle strength, without outside help (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.714166\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Lifting your leg straight in front of you and holding it there is one example.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the main things static flexibility can support (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/8\/2\/37\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle gains in range of motion over time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A greater sense of ease in everyday movements, such as reaching or bending<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A calmer, slower finish to a training session<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some research has suggested that holding stretches regularly may improve how far a joint can move. The effect often comes from two things:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small changes in the muscle\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved tolerance to the stretch sensation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For many people, this practice feels approachable because it doesn&#8217;t require equipment or fast movement. You can do it on a mat, a chair, or the floor.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/9.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Is_Static_Flexibility_Different_From_Dynamic_Flexibility\"><\/span><b>How Is Static Flexibility Different From Dynamic Flexibility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static flexibility means holding a stretched position still, while dynamic flexibility means moving a joint through its range with control (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000468?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). One stays put, the other keeps moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might also come across passive flexibility. That&#8217;s when an outside force\u2014such as gravity, a strap, or a partner\u2014helps move you into the stretch.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an everyday comparison:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Static:<\/b><span style=\"font-weight: 400;\"> holding a calf stretch against a wall for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic:<\/b><span style=\"font-weight: 400;\"> performing slow, controlled leg swings before a run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Passive:<\/b><span style=\"font-weight: 400;\"> using a strap to pull your leg into a hamstring stretch and holding the position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All three have a place\u2014they simply serve different goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research suggests that for building long-term range of motion, static holds tend to produce larger gains than dynamic movements. Dynamic work, on the other hand, tends to shine as movement preparation before activity (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-022-01806-9\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple way to choose:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to gradually increase how far you can reach? Lean toward static holds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to feel ready to move, run, or lift? Lean toward dynamic drills.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Neither is better overall. They&#8217;re different tools for different moments, and many people use both across a week.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mobility-vs-flexibility\/\">Mobility Vs. Flexibility: What\u2019s The Difference And Why Does It Matter?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Static_Flexibility_Exercises_Look_Like\"><\/span><b>What Do Static Flexibility Exercises Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static flexibility exercises involve easing into a lengthened position, feeling a gentle stretch, and holding still while you breathe. They&#8217;re slow, controlled, and calm by design.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most static stretch examples share three features:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You move toward the end of a comfortable range<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel a clear stretch, not sharp discomfort<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You hold steady for a set time, often 15-60 seconds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below is a sample set of beginner-friendly static flexibility exercises. Individual comfort varies, so adjust any position that doesn&#8217;t feel right for your body.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1570\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Target area<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Who it may suit<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Hold time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Common form cue<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated forward fold\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHamstrings, back\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBeginners, desk workers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHinge from the hips, soft knees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWall calf stretch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCalves\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRunners, walkers\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds each side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack heel down, hips forward\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHalf-kneeling hip flexor stretch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFront of hip\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPeople who sit often\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds each side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTuck the pelvis, stay tall\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCross-body shoulder stretch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack of shoulder\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper-body trainees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-30 seconds each side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRelax the shoulder down\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStanding quad stretch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFront of thigh\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMost levels\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 seconds each side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKnees together, stand tall\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Many of these work well as seated static stretches or standing options, depending on your space and comfort.<\/span><\/p>\n<p><strong>Whether you\u2019re just starting your fitness journey or looking to add more structure to your routine, BetterMe offers tools that can support different wellness goals. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Flexibility\">Explore the app<\/a> and see how its workout, nutrition, and habit-building features can fit into your lifestyle.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-60.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to perform each move from the table above, step by step.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Forward_Fold\"><\/span><b>Seated Forward Fold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with both legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a slight bend in your knees if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge forward from your hips, not your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach toward your shins, ankles, or feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds while breathing slowly.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Calf_Stretch\"><\/span><b>Wall Calf Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a wall with your hands at chest height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step one foot back, keeping that leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the back heel gently into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your hips slightly forward until you feel a calf stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Half-Kneeling_Hip_Flexor_Stretch\"><\/span><b>Half-Kneeling Hip Flexor Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on one knee with the other foot flat in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a cushion under the kneeling knee if you want.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently tuck your pelvis under and stay tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cross-Body_Shoulder_Stretch\"><\/span><b>Cross-Body Shoulder Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit tall with relaxed shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one arm across your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the opposite hand to support the upper arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw the arm gently toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 20-30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Quad_Stretch\"><\/span><b>Standing Quad Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand near a wall or chair for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee and bring your heel toward your glute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your ankle or foot with the same-side hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees close together and stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you&#8217;d like a structured plan to follow each day, explore our <\/span><a href=\"https:\/\/betterme.world\/articles\/daily-stretching-routine\/\">Daily Stretching Routine<\/a><span style=\"font-weight: 400;\"> for a simple, repeatable option.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/Lily-equipment-banner-83.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Hold_a_Static_Stretch\"><\/span><b>How Long Should You Hold a Static Stretch?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people can hold a static stretch for 15-60 seconds per position, and repeat it a few times. The total time you accumulate tends to matter more than any single hold.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re wondering how long to hold a stretch, think in terms of weekly volume rather than one perfect number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research on stretching dose has suggested two helpful reference points (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-024-02143-9\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Acute flexibility gains may peak around 4 total minutes per muscle in a session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Longer-term gains may peak around 10 total minutes per muscle across a week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need marathon holds to reach those totals. Here are a few ways to accumulate time for one muscle group:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 sets of 60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sets of 2 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 set of 2 minutes plus 2 sets of 30 seconds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A simple starting point for general static flexibility training looks like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch 3-5 days per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold each position for 15-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 2-4 repetitions per muscle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Results build gradually, and individual outcomes vary based on your starting point, consistency, and body\u2014there&#8217;s no single timeline that fits everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a longer, whole-body option you can grow into, take a look at our <\/span><a href=\"https:\/\/betterme.world\/articles\/full-body-stretching-routine\/\">Full-Body Stretching Routine<\/a><span style=\"font-weight: 400;\"> when you&#8217;re ready to expand your practice.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-17-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Choose_a_Comfortable_Stretch_Intensity\"><\/span><b>How Can You Choose a Comfortable Stretch Intensity?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose a stretch intensity that creates a clear stretch sensation with mild-to-moderate discomfort\u2014never sharp pain. Comfortable tension is enough to see gains for many people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A helpful mental scale, from 0 to 10:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>0:<\/b><span style=\"font-weight: 400;\"> no stretch at all<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3-5:<\/b><span style=\"font-weight: 400;\"> clear but easy to hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>6-7:<\/b><span style=\"font-weight: 400;\"> strong, still controllable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>8-10:<\/b><span style=\"font-weight: 400;\"> too much, back off<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aiming for roughly a 6-8 out of 10 works well for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some research has suggested that pushing to painful intensity isn&#8217;t clearly better for improving range of motion (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/354284289_Static_Stretching_at_Pain-Tolerated_Intensity_Is_Not_Necessary_to_Increase_Knee_Range_of_Motion_in_Amateur_Soccer_Players_a_Randomized_Trial\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Discomfort is okay, but pain is not. In other words, static stretching techniques don&#8217;t need to hurt, but they still need to be a large enough demand to provoke changes, particularly if your goal is increasing ROM.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Signs you&#8217;ve picked the optimal intensity:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can breathe slowly and evenly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You experience mild discomfort<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The sensation eases slightly as you settle in<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can relax into the position<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Part of flexibility comes from your body becoming more comfortable with the position over time. Forcing a stretch can trigger the opposite\u2014more guarding and tension.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app can help you build a more structured approach to your wellness routine with meal plans, workouts, and habit-tracking tools. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Flexibility\">Start using the app<\/a> to explore options that may support your personal fitness and nutrition goals.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Should_You_Stop_a_Static_Stretch_or_Choose_an_Easier_Option\"><\/span><b>When Should You Stop a Static Stretch or Choose an Easier Option?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stop a static stretch or choose an easier option whenever the sensation shifts from mild discomfort to something sharp, pinching, or worsening. Your comfort is the guide.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ease off or stop if you notice:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sharp or stabbing sensations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint pinching rather than muscle lengthening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tingling or numbness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Discomfort that increases the longer you hold<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of pushing through these signs, try a gentler variation. Here are simple ways to make a stretch more accessible:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the range slightly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support yourself with a chair, wall, or cushion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shorten the hold time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up first with light movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to a different position for the same muscle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A quick example: if a seated forward fold causes pain, bend your knees more or sit on a folded towel. You still target the hamstrings, just more gently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This matters because forcing range rarely speeds things up. For many people, a mildly uncomfortable, repeatable stretch delivers better long-term progress than an intense one that&#8217;s done rarely.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have ongoing discomfort, past injuries, or specific concerns, consider checking with a qualified professional before continuing. General guidance can only go so far, and your situation is unique.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/shoulder-flexibility\/\">Shoulder Flexibility: Why It Matters And How To Improve It<\/a><\/span><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/7.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Static_and_Dynamic_Stretching_Fit_into_the_Same_Workout_Session\"><\/span><b>How Can Static and Dynamic Stretching Fit into the Same Workout Session?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Static and dynamic stretching fit into the same session by matching each type to the right moment\u2014dynamic before activity and static afterward or on its own. Timing makes both more useful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common approach many people use:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Before a workout:<\/b><span style=\"font-weight: 400;\"> light warm-up, then dynamic movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>After a workout:<\/b><span style=\"font-weight: 400;\"> static holds for the muscles you trained<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some research has suggested that long static holds right before explosive activity may briefly reduce power output. Short static stretches inside a full warm-up tend to have little effect, so context matters (<\/span><a href=\"https:\/\/arthroscopyjournals.onlinelibrary.wiley.com\/doi\/10.1016\/j.asmr.2024.101023\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table below compares practical timing options.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1571\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Timing option<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Main goal<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What to do<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>When it may help<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBefore training (dynamic)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMovement prep\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLeg swings, arm circles, controlled lunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBefore running, lifting, or sport\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBefore training (short static)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTarget a tight area\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBrief 15-20-second holds, then move\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhen one muscle feels especially stiff\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAfter training (static)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRange of motion\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30-60-second holds per muscle\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAs a calm finish to a session\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStandalone session\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFlexibility focus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFull stretching routine, 10-15 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOn lighter days or evenings\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Doing static stretches after a workout works well because your body is already warm. Many people find post-workout stretching a relaxing way to wind down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple weekly plan might look like this:\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Before training session: <\/b><span style=\"font-weight: 400;\">Use dynamic stretching<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>After training session: <\/b><span style=\"font-weight: 400;\">Use static stretching<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standalone training session<\/b><span style=\"font-weight: 400;\">: Perform a longer, stretching-specific session<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you enjoy flowing, low-impact movement that blends strength and stretch, you might like our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-for-flexibility\/\">Pilates for Flexibility<\/a><span style=\"font-weight: 400;\"> as another way to support your range of motion.<\/span><i><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-58.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_bounce_during_a_static_stretch\"><\/span><strong>Should you bounce during a static stretch?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you shouldn&#8217;t bounce during a static stretch, as static stretching relies on steady, still holds rather than momentum. Bouncing may trigger a tightening response and reduce comfort. Instead, ease into the position slowly and hold it while breathing. If you want movement-based stretching, controlled dynamic drills are a better fit for that purpose (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/380339987_Does_the_Inclusion_of_Static_or_Dynamic_Stretching_in_the_Warm-up_Routine_Improve_Jump_Height_and_ROM_in_Physically_Active_Individuals_A_Systematic_Review_with_Meta-Analysis\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_static_stretches_be_done_seated\"><\/span><strong>Can static stretches be done seated?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, static stretches can be done seated, and many popular options work well from a chair or the floor. Seated static stretches suit people who prefer extra stability or have limited standing balance. Examples include a seated forward fold, a seated figure-four for the hips, or a seated shoulder stretch. Choose positions that feel steady and comfortable for your body.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_use_a_yoga_strap_for_static_stretches\"><\/span><strong>Can I use a yoga strap for static stretches?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can use a yoga strap for static stretches to gently extend your reach and hold positions with more support. A strap is helpful when you can&#8217;t quite reach your foot or want to relax more into a stretch. Loop it around a foot or limb, then hold the ends. This is a form of passive stretching, as the strap assists you.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_static_stretches_on_a_rest_day\"><\/span><strong>Can I do static stretches on a rest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can do static stretches on a rest day, and many people find it a gentle way to stay consistent. A standalone stretching routine on lighter days can support your range of motion without taxing your muscles (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000468?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Aim for a calm, comfortable session of 10-15 minutes. As always, individual experience varies, so adjust the volume to how you feel.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_stretch_both_sides_for_the_same_amount_of_time\"><\/span><strong>Should I stretch both sides for the same amount of time?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you should generally stretch both sides for the same amount of time to keep your movement balanced. If one side feels tighter, you might add a little extra time there, but keep the baseline even. For example, hold 30 seconds per side, then add one more set on the stiffer side if needed. Balance tends to support more comfortable movement overall.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Static_Flexibility\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><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;\">Building static flexibility doesn&#8217;t require pain, equipment, or hours of your time. For many people, a few mildly uncomfortable holds a few days each week can gradually improve range of motion and make daily movement feel easier. Individual results vary, so listen to your body and adjust as you go. Pick two or three stretches from this guide and work them into your week.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Static flexibility is your ability to reach and hold a stretched position without moving. Think of sitting in a hamstring stretch and staying there. For many people, regular static stretching supports easier daily movement, better posture awareness, and a calmer end to a workout. Have you ever watched someone fold into a deep stretch and [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":93883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[285],"class_list":["post-27916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Static Flexibility: Exercises, Tips, and FAQs - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 STATIC FLEXIBILITY \u27a4 made simple: learn all about easy stretches, ideal hold times, safe intensity tips, and how you can build a routine that perfectly suits your day.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/static-flexibility\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Static Flexibility: Exercises, Tips, and FAQs\" \/>\n<meta property=\"og:description\" content=\"\u2605 STATIC FLEXIBILITY \u27a4 made simple: learn all about easy stretches, ideal hold times, safe intensity tips, and how you can build a routine that perfectly suits your day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/static-flexibility\/\" \/>\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=\"2026-09-09T10:45:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1500-static-flexibility.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\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=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/static-flexibility\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/static-flexibility\\\/\"},\"author\":{\"name\":\"Vladyslav Betsun\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/e53e437168625a249568dd61ca918905\"},\"headline\":\"Static Flexibility: Exercises, Tips, and FAQs\",\"dateModified\":\"2026-09-09T10:45:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/static-flexibility\\\/\"},\"wordCount\":1999,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/static-flexibility\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/1500-static-flexibility.jpg\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">Static flexibility is your ability to reach and hold a stretched position without moving. Think of sitting in a hamstring stretch and staying there. For many people, regular static stretching supports easier daily movement, better posture awareness, and a calmer end to a workout.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Have you ever watched someone fold into a deep stretch and hold it like it's nothing? That ease isn't magic\u2014it's a trainable quality, and you can build it too.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide is for anyone who wants more comfortable movement without complicated routines or discomfortable positions. Maybe you feel stiff after sitting all day, or maybe you struggle to return to baseline after a workout. Either way, understanding static flexibility can help you ease into a more relaxed state.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We'll break down what it is, how to do it well, how long to hold each position, and how to keep it comfortable. You'll also get sample stretches, tables, and answers to common questions. Are you ready to feel a little looser? Keep reading.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Static Flexibility?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Static flexibility is the ability to move a joint through its range of motion into a stretched position and hold that position (<\\\/span><a href=\\\"https:\\\/\\\/www.frontiersin.org\\\/journals\\\/physiology\\\/articles\\\/10.3389\\\/fphys.2021.714166\\\/full\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). No bouncing, no momentum\u2014just a steady hold.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's define the core idea in plain terms. Flexibility is how far your muscles and joints can move (<\\\/span><a href=\\\"https:\\\/\\\/www.frontiersin.org\\\/journals\\\/physiology\\\/articles\\\/10.3389\\\/fphys.2021.714166\\\/full\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). 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day.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/static-flexibility\/","og_locale":"en_US","og_type":"article","og_title":"Static Flexibility: Exercises, Tips, and FAQs","og_description":"\u2605 STATIC FLEXIBILITY \u27a4 made simple: learn all about easy stretches, ideal hold times, safe intensity tips, and how you can build a routine that perfectly suits your day.","og_url":"https:\/\/betterme.world\/articles\/static-flexibility\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-09-09T10:45:20+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1500-static-flexibility.jpg","type":"image\/jpeg"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/static-flexibility\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/static-flexibility\/"},"author":{"name":"Vladyslav Betsun","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e53e437168625a249568dd61ca918905"},"headline":"Static Flexibility: Exercises, Tips, and FAQs","dateModified":"2026-09-09T10:45:20+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/static-flexibility\/"},"wordCount":1999,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/static-flexibility\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1500-static-flexibility.jpg","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">Static flexibility is your ability to reach and hold a stretched position without moving. Think of sitting in a hamstring stretch and staying there. For many people, regular static stretching supports easier daily movement, better posture awareness, and a calmer end to a workout.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Have you ever watched someone fold into a deep stretch and hold it like it's nothing? That ease isn't magic\u2014it's a trainable quality, and you can build it too.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide is for anyone who wants more comfortable movement without complicated routines or discomfortable positions. Maybe you feel stiff after sitting all day, or maybe you struggle to return to baseline after a workout. Either way, understanding static flexibility can help you ease into a more relaxed state.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We'll break down what it is, how to do it well, how long to hold each position, and how to keep it comfortable. You'll also get sample stretches, tables, and answers to common questions. Are you ready to feel a little looser? Keep reading.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Static Flexibility?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Static flexibility is the ability to move a joint through its range of motion into a stretched position and hold that position (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.714166\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). No bouncing, no momentum\u2014just a steady hold.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's define the core idea in plain terms. Flexibility is how far your muscles and joints can move (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.714166\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). 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