Whether you are an elite athlete, starting a new gym routine, working with a personal trainer, or just stiff from being less active, everyone needs to stretch. It can be hard to know exactly what to stretch, or how, and there are so many different ways to go about it. This blog will provide information on why and how you should stretch and some easy ways to get started.
Static Stretching
A static stretch is one you hold in a single, stationary position for at least 10-15 seconds. This type of stretching increases extensibility of the muscle you are targeting and can increase flexibility over time if performed consistently. Static stretching can counteract the effects of habitual movements that can cause some muscle groups to become altered or tight. When performing a static stretch, the intensity should be fairly light. If you think about a scale of 1-10, 1 being no tension or pain and 10 being extreme discomfort, your stretch should hit a 2-3 on that scale. You want to hold a static stretch for a minimum of 15 seconds up to a total of 60. This can look like 2 sets of 30 seconds, or 4 sets of 15 seconds. To see an increase in your flexibility, you should aim to stretch 5 times a week for the recommended time. Stretching 2-3 times a week will maintain your current flexibility. A common mistake people make with static stretching is doing it before a bout of physical activity. It is so important to warm up before a workout but starting with a static stretch can increase your risk of injury. Static stretching has a short-term negative effect on your muscle’s strength and power which can alter your muscle recruitment in a workout and cause injury. It is a great idea to static stretch after a workout as to decrease muscles tension and soreness.
Dynamic Stretching
Dynamic stretching is continual movement in which range of motion at a joint or muscle group is slowly increased. This type of stretching increases blood flow to the targeted muscle groups, increases heart rate, and prepares the body for upcoming movements. Dynamic stretching should be done before a workout for best performance and to lower chance of injury. Like static stretching, dynamic stretching increases range of motion, but without the same lasting effects that static stretching has; this is part of what makes it a good pre-workout routine. Increasing your range of motion before a workout is crucial to ensure optimal form in all your movements.
Why should you stretch?
There are so many reasons you should be adding stretching to your daily routine. If you are someone who works out regularly, you should stretch after workouts and on rest days to reduce delayed onset muscle soreness (DOMS) which can occur in the days following a workout. It also important to stretch for active recovery to reduce stiffness and ensure your body is ready to move well in your next workout. Even if you are not someone who is working out regularly, it is still important to stretch often. Habitual movements like; sitting for extended periods of time, reaching, or bending over, can cause certain muscles to become tight or under active. This altered muscle recruitment can lead to pain with activities of daily living and will only compound further as other muscles continue to compensate for the weaker ones. Adding a consistent stretching routine can correct poor movement patterns and reduce pain and muscle tension from inactivity and repetitive movements. Regular stretching is a great way to be proactive against potential future injuries or illnesses.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener Kinesiologist at CARESPACE. We are happy to listen and are here to help!
