STATIC STRETCHING

Static stretching is basically holding a stretch position and working on increasing that stretch over time. You can increase your stretch by taking a deep breath and working on slowly increasing the range as you exhale. 

The idea of a static stretch is to get comfortable in uncomfortable positions and familiarise yourself with that position so that it becomes easy. Don't see it as making your muscles longer (this isn't the case) but more like you are increasing your pain threshold, only instead of pain, its the feeling of the stretch. Typically speaking, static stretches are best performed little (30-120 seconds) and often. Avoid static stretching an hour or so before training, as this can inhibit a muscles ability to contract to its full potential and could result in less power during your workout.