Static Stretching

This activity requires you to move a muscle as far as it can go without feeling any pain, then hold that position for 20 to 45 seconds. This is an effective way to increase flexibility. Using this method as a part of a cool-down routine helps you prevent injuries. But using it in a warm-up before an athletic competition negatively impacts your performance as it limits your body’s ability to react quickly. Posterior capsule stretch, Hamstring stretch, and Quadriceps stretch are some of the static stretchings.