STRETCHING
Stretching is a kind of movement that is supposed to increase someone's flexibility, or joint range of motion (Apostolopoulos, Metsios, Flouris, Koutedakis, & Wyon, 2015).
In order to stretch, either an internal or external force is applied to various parts of the body (Pornratshanee Weerapong, Patria A. Hume & Gregory S. Kolt, 2004).
By stretching, you can help yourself prevent both serious injury while exercising, and extreme soreness after exercise.
Main benefits of stretching are increased flexibility and full range of motion.
It can also help relieve pain and muscle tightness.
What are some common stretches to start with?
- Side & Forward-Bending,
- Hamstring Stretch,
- Spinal Twisting,
- Cobra (For the Back),
- Single Knee to Chest,
- Calf Stretch,
- Wrist Stretching,
- Neck Rolls,
- and so much more!
Tips on how to get the max benefit from stretching:
- Intensity is vital for the magnitude of force created while stretching, because it determines the response of the tissue. Too much stretching could overstretch the tissue leading to inflammation, too soft of stretching will not help gain full range of motion. (Apostolopoulos, Metsios, Flouris, Koutedakis, & Wyon, 2015).
- When it comes to breathing, remember not to hold your breath! Breathe normally throughout the stretch.
- You can stretch in lots of different positions; such as laying down, standing, and sitting, though sometimes one position can create a deeper or isolated stretch than others. For example, a laying down hamstring stretch will be better than a standing hamstring stretch. (Apostolopoulos, et al., 2015).
- Duration of each stretch is also important. Holding a stretch for a few seconds and then repeating for a couple sets helps to train the muscles, etc to be used to the stretch.
Static Stretching means to hold a stretch for 30 seconds or more.
The two forms of static stretching are active (you are applying the force) and passive (an external force, aka another person or a wall applies the pressure on you).
Dynamic Stretching is moreso a warm-up and not movements that are held for a certain amount of time.
This stretching can be things such as leg swings, jumping jacks, neck rolls, and arm circles.
Ballistic Stretching refers to a repeated, bouncing movement that creates the stretch. For example, reaching for your toes and then bouncing so you can reach further.
This stretching is not recommended because it can cause an increase in the risk of injury. (Pornratshanee Weerapong, et al., 2004).
Proprioceptive Neuromuscular Facilitation (PNF) refers to doing an isometric contraction before the stretch.
It is common for Physical Therapists to use this kind of stretch with patients. This is thought to be the most beneficial stretching in order to reach full range of motion and flexibility. (Apostolopoulos, et al., 2015).
References
- Apostolopoulos, N., Metsios, G., Flouris, A., Koutedakis, Y., & Wyon, M. (2015, July 20). The relevance of stretch intensity and position-a systematic review. Retrieved May 04, 2021, from https://www.frontiersin.org/articles/10.3389/fpsyg.2015.01128/full
- Stretches for exercise and flexibility. (2018, April 19). Retrieved May 04, 2021, from https://www.heart.org/en/healthy-living/fitness/staying-motivated/stretches-for-exercise-and-flexibility
- Stretching and flexibility guidelines update. (2021, March 18). Retrieved May 05, 2021, from https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update
- Weerapong,, P., Hume, P. A., & Kolt, G. S. (2013, July 19). Retrieved May 04, 2021, from https://www-tandfonline-com.ezproxy.library.unlv.edu/doi/abs/10.1179/108331904225007078. doi:https://doi-org.ezproxy.library.unlv.edu/10.1179/108331904225007078
Build your own story.
Staying physically active helps create a higher quality of life.
Movement is Medicine!