Stretching is a physical exercise responsible for improving range of motion and flexibility by lengthening and lengthening muscles. In addition to improving flexibility, stretching has many additional benefits, which we highlight below:
Improved performance:
Dynamic stretching warms up the muscles and increases the range of motion of the joints. This decreases stiffness and then prepares the muscles for exercise. By mobilizing the joints and warming the muscles, more oxygenated blood is delivered to the working muscles, allowing them to quickly turn glucose into fuel and maintain performance, preventing fatigue during your workout. In short, not only do the stretches performed as part of your warm-up increase your range of motion and therefore optimize the working range of your muscles, but they also increase the level of efficiency with which they work.
Reduced risk of injury:
Stretching contributes to long, lean, flexible muscles. This improves range of motion, which reduces tension and stiffness during exercise, meaning the effort will not place undue force on the muscle itself. Lengthening muscles also triggers beneficial biological events that lead to reduced inflammation and pain in the body. Following further injury, lengthening the muscle will release tension, thereby reducing the effects caused by the body’s natural response to spasm.
After an injury, it is advisable to stretch to help align the collagen fibers during healing.
Improved posture:
Poor posture is often the result of muscle tension and lack of flexibility. In a world of sedentary lifestyles, kyphosis is becoming a common posture, whereby the shoulders curve forward and round. Over time, this causes tightness in the traps, pectorals, and can eventually cause neck pain. Stretching lengthens tight muscles, relieving that tension and thus encouraging more movement. In doing so, we encourage natural movements and can correct postural habits.
Reduced muscle pain:
Stretching increases blood flow, increasing oxygen levels and delivering nutrients to the muscle. Increasing blood flow through stretching improves circulation, nourishes muscles and removes waste. As a result, we can shorten recovery time and reduce late-onset muscle soreness.
Stress relief:
We’ve all felt a surge of tension in our shoulders after a particularly stressful week. Over time, stress can cause tension to build up, contributing to poor posture. Stretching helps release this tension and promotes relaxation. Research also shows an increase in serotonin after stretching, a hormone responsible for improving mood. Likewise, the process activates the parasympathetic nervous system, which induces relaxation thereby reducing the psychological effects of stress.
Reduces inflammation:
After exercise, injury, etc., inflammation is an automated response. The inflammatory response is the process of terminating this inflammatory response in order to restore tissue homeostasis. Stretching can promote this inflammatory response and therefore reduce the amount of pro-inflammatory cytokines circulating in the body and decrease the number of neutrophils in specific tissues.
STATIC VS DYNAMIC
Dynamic stretching:
Dynamic stretching involves moving through a full range of motion continuously but with control, without any sustained hold in any position. This type of stretching is usually done as preparation for movement. It mobilizes the joints and begins to lengthen the muscles. These stretches should be functional for the exercise/sport that is about to take place.
Static stretching:
Static stretching involves holding a position in which a muscle/muscle group is at its greatest length. Try holding for 45 to 60 seconds, inhaling and exhaling, relaxing as much as possible during the stretch. Static stretching is often done as part of a cool-down and can help prevent injury. This should only be done when the muscles are completely warm.
Advice:
- It’s important not to treat stretching as a warm-up. Muscles should be warm before stretching to avoid injury.
- Symmetry is key – always stretch both sides for the same amount of time to maintain muscle length balance.
- Focus on major muscle groups to enable daily functional movements. Likewise, if you’re stretching before and after a workout, focus on the muscle groups you’ll be using.
- Don’t bounce. Hold a stretch for 30 to 60 seconds to fully benefit from it.
- Try to stretch 2 to 3 days a week for 10 to 15 minutes.
- Stretching may cause discomfort, but it should never be painful. Any pain, stop.
- Stretch after a workout, shower or sauna when your muscles are warm.
Stretching is beneficial for everyone, but especially for those who have a more sedentary lifestyle where movement is minimal. Try adding stretching to your daily routine and enjoy the benefits explored above.
As always, our instructors are always more than happy to offer suggestions, so don’t hesitate to reach out to someone if you’re unsure how to target a particular muscle.
Let us know how you get on and join Caitlin for Stretch and Relax on Monday, October 21 from 6:15 a.m. – 7:00 a.m., Tuesday, October 22 from 7:15 p.m. – 8:15 p.m., and Wednesday, October 23 from 6:15 a.m. – 7:00 a.m.!