Coaching Association of Canada

Static Stretching

Stage of Activity

Static Stretching 




5 - 10 minutes

Number of People


How it Works

Get into the starting position for the stretching exercise

Assume the stretched position slowly and in a controlled manner; at this point, the muscles are stretched only slightly

Increase the intensity of the stretch progressively and in a controlled manner until the limit of the range of motion is reached; at this point, some tension is felt, but no pain

Hold the position for 20 to 30 seconds, more if possible
At the end of the stretch, release the tension slowly, and get into the starting position again

Stay relaxed, and breathe normally throughout

Repeat 2 to 4 times

If applicable, repeat the stretch for the other side of the body


Flexibility, coordination


Can be used in all environments: field, court, pool, snow, ice, gym.