Stretching 

What is:

Stretching is a type of exercise that boosts flexibility and mobility by lengthening the muscles, either by extending them or with movement.

Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when muscles are called on for activity, they are weak and unable to extend all the way.

Some of the potential benefits of regular stretching include:

  • Improved flexibility. Stretching can help lengthen your muscles and improve your range of motion.
  • Better circulation. Regular stretching may have both short-term and long-term benefits on your circulatory health.
  • Reduced injury risk. Improving your range of motion can potentially decrease your risk of muscular injury.

What Are the Different Types of Stretching?

There are several different types, and each offers a unique benefit. Some common types of stretching include:

  • Passive Stretching Think gym class when you used to bend over and reach down toward your toes. For this type of stretching, an outside force (such as a towel, resistance band, gravity, or another person) helps increase the stretch.  It’s commonly done after a workout and for relaxation.
  • Static Stretching  Involves extending a limb to create a stretch sensation and then holding it there — often for 20 to 45 seconds. While the terms “static stretching” and “passive stretching” are often used interchangeably, there’s a subtle difference. Static and passive stretching are similar in that you’re holding a stretch.
  • Active Stretching Active stretching is when you move a limb into a position to stretch a muscle and then hold it there under your own muscular power.  
  • Isometric Stretching This method involves adding a static muscle contraction (the muscle doesn’t change length) to a static or active stretch 
  • Proprioceptive Neuromuscular Facilitation (PNF) PNF is similar to isometric stretching, except that the contract-relax scheme might be done for a much shorter time (15-second stretch and 7-second contraction). This stretching technique also includes a contraction of the muscle opposite the muscle being stretched.  
  • Dynamic Stretching You do controlled exercises to move your muscles through their full range of motion, which helps warm you up for a workout and tells your brain to get ready to move. With dynamic stretching, you’re moving to extend the muscles, Walking lunges, leg swings, and torso twists are just a few examples of dynamic stretches.
  • Somatic Stretching Unlike the other types, somatic stretching doesn’t require holding a stretch for a set length of time. You release muscular tension through gentle, natural movements, with an emphasis on tuning in to how the muscles feel. You might, for example, let your head hang and pay attention to the sensations that come with it — or arch your back and stretch upon waking.

The Health Benefits of Stretching

  • What the different types of stretching have in common is that they help lengthen the muscles of the body
  • More flexibility
  • Improved mobility
  • Better range of motion
  • Lower injury risk
  • Healthy aging
  • Feeling more confident

Tips

  • Use dynamic stretches before exercise to prepare your muscles.
  • Use static stretches after exercise to reduce your risk for injury.
 

How to start a stretching routine

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

  • aim for 5 to 10 minutes of dynamic stretching prior to your activity
  • do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back.

Hold each stretch for 30 seconds and avoid bouncing.

You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Try this 5-minute daily stretching routing to get you started.

 Take care 

  • If you have an acute or existing injury, only perform stretches recommended by your doctor.
  • If you have a chronic or nagging injury, consider talking with a sports medicine specialist or physical therapist to design a stretching protocol that fits your needs.
  • If you have any physical limitations that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.

Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:

  • Don’t bounce. Years ago, ballistic stretching was thought to be the best way to increase flexibility. Now, experts suggest you avoid bouncing unless these types of stretches have been recommended to you by a doctor or physical therapist.
  • Don’t stretch beyond the point of comfort. While it’s normal to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, back off the stretch until you don’t feel any discomfort.
  • Don’t overdo it. Like other forms of exercise, stretching puts stress on your body. If you’re stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.
  • Don’t go into your stretches cold. Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after you work out, but if you’re not exercising before performing your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

Whether you’re new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind.