Stretching is often a neglected component of fitness but its role in maintaining optimal health is more important than you think. You may not know it, but our muscles are always working whether, for example, passively to keep you upright or actively when we exercise. This means that from postural habits to exercise or as a normal part of ageing and disuse, our muscles will shorten, build up tension and become tight over time consequently reducing the range and weakening the muscle. Unfortunately, this increases your risk of injury such as strains, joint pain and muscle damage. Not to worry because this is where stretching comes into play!
Simply put, stretching lengthens your muscles. This increase in flexibility helps to maintain and improve the range of motion in your joints which ultimately reduces your risk of injury. It can also optimise athletic performance, reduce pain and alleviate post exercise muscles soreness. Stretching’s low impact nature makes it is suitable for everyone. It feels good and it is relaxing. Stretching can be the gateway into improving your wellbeing and being more mindful. And this is especially important now given all the built-up pandemic stress and stress from balancing work-life commitments as life returns to normal.
Stretching is a little bit more complicated than trying to touch your toes. There are 3 main types of stretching. These are static, dynamic and pre-contraction stretching, each with a different technique and are used for different purposes. It is important to know when a particular type of stretching exercise is most appropriate. Recruiting a physiotherapist can help set you up with a tailored program to meet your needs and maximise your goals.
- Static stretching involves holding a stretched position for a long period of time greater than 10 seconds. This form of stretching increases your muscle length, helps reduce the risk of muscle injuries and aids recovery. Static stretching should be avoided when warming up as it can hinder your performance.
- Dynamic stretching requires you to move through a range of motion in a repetitive manner. It primes the body for exercise to help protect you from injury and can decrease the soreness felt post workout.
- PNF (Proprioceptive Neuromuscular Facilitation) stretching is the most common type of pre-contraction stretching. PNF stretching’s 3 different techniques facilitate a passive stretch by either activating the agonist or antagonist muscle. This method of stretching will have a more immediate result regarding changes in flexibility and joint range compared to the other forms of stretching and can induce increases in strength, power and consequently performance.
We do not need to achieve gymnast level flexibility to keep our muscles strong and healthy. Rather, we need to aim for balance between the left and right and the front and back of our bodies!
Here are my top 3 stretches
- Glute (figure 4)
1) Lie on your back with your knees bent and feet on the floor (crook lying)
2) Rest your right ankle over your left knee, making a figure 4
3) Hug your left knee and bring it towards your chest
- Lower back (windshield wipers)
1) Lie on your back with your knees bent and feet on the floor, arms out to the side like a T
2) Keeping your feet on the ground, slowly lower your bent knees to the left and turn your gaze to the right.
- Neck (upper trap)
1) Bring your ear to your shoulder whilst keeping your shoulders relaxed, down and back
According to guidelines stretching 2 -3 times a week confers the best results! Happy stretching!
Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.
Stretching. (2022, March 31). Physiopedia, . Retrieved 07:19, April 3, 2022 from https://www.physio-pedia.com/index.php?title=Stretching&oldid=299382.
Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of human kinetics, 31, 105–113.
Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Frontiers in physiology, 10, 1468.
O'Sullivan, K., Murray, E. & Sainsbury, D. The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskelet Disord 10, 37 (2009).
Written by Jenny Wu : Physiotherapist - UPG Studio