How is static stretching typically performed?

Static stretching is performed by holding a muscle in a maximum stretch position for a prolonged period, typically around 15 to 60 seconds. This technique allows the muscle fibers to relax and elongate, which can enhance flexibility and range of motion. When the muscle is held in a stationary position at or near the point of discomfort (without pain), it facilitates the relaxation of muscle tension and may promote increased blood flow to the muscle. This method is particularly effective during cool down phases after physical activity or as part of a flexibility training routine, allowing for gradual improvements in muscle elasticity over time.

The other options describe different types of stretching or movements that do not align with the static stretching method. For instance, moving through a full range of motion typically refers to dynamic stretching, which involves movement and is used as a warm-up. Vigorously jumping into a stretch position is more associated with ballistic stretching, which can be risky and is not advisable for all individuals. Alternating between contractions and stretches refers to proprioceptive neuromuscular facilitation (PNF) stretching techniques, which involve more complex interactions and are not classified as static stretching.