Stretching may develop your range of motion and facilitate daily activities. Last but not least, stretching is a great way to unwind your muscles and decrease stress. After a tiring week, taking flexibility and stretching courses can be a great way way to let it all go.
Static and Dynamic Stretches
The two different types of stretches are: static and dynamic. Stretches come in two varieties: static and dynamic. Static stretches are ones in which you maintain a position for an extended time, often 15 to 30 seconds. Walking lunges or arm circles are examples of dynamic stretches where you continually move across a range of motion. It is important to include both static and dynamic stretches in your regimen to gain the most benefit, and stretching classes usually offer a mix of both. Static stretches are important because they help to lengthen your muscles and enhance your flexibility. Dynamic stretches are important since they help to warm up your muscles and get ready for activity. It is best to perform dynamic stretches prior to exercise and static stretches following exercise.. However, static stretches are typically done at the start of flexibility training sessions to help you unwind and concentrate on your breathing.
Here are some examples of static and dynamic stretches:
Static Stretches:
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Quadriceps stretch: Standing with one leg behind you, grab your ankle and pull it towards your glutes. Hold for 15-30 seconds.
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Hamstring stretch: Lying on your back, extend one leg straight up and hold onto your thigh or ankle. Pull your leg towards you until you feel a stretch in the back of your leg. Hold for 15-30 seconds.
Dynamic Stretches:
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Walking lunges: Start by standing with your feet together. Step forward with one leg and lower your body until your front thigh is parallel to the ground and your back knee is close to the ground. Return to the starting position and repeat with the other leg.
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Arm circles: Start by standing with your arms extended out to the sides at shoulder level. Make small circles forward for 30 seconds, then switch directions and circle backwards for 30 seconds.
Where you should start
If you are a beginner when it comes to stretching, it is vital to begin slowly and gradually increase the intensity of your stretches over time. The ideal stretching to perform is dynamic stretching prior to exercise and static stretching after exercise. Stop stretching if you “sense” or “start feeling” pain and contact a doctor or physical therapist.
Here are some tips for getting started:
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Find a comfortable place to stretch. A mat or towel on the floor will work perfectly.
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Start with static stretches and hold each stretch for 15-30 seconds.
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As you start to become more flexible, you can add dynamic stretches to your routine.
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Stretch every day for the best results!
PNF Stretching
PNF (proprioceptive neuromuscular facilitation) stretching is a type of stretch that uses both the stretch reflex and the Golgi tendon reflex to attain a greater range of motion. PNF stretching is typically done with a partner who administers pressure to the muscle group that is being stretched. Afterward, the person briefly contracts the muscle group before relaxing. This process is repeated a couple times to aid in increasing flexibility. If you lack a partner who is experienced with PNF Stretching, consider hiring a stretching expert, such as the experts at The Muvement Pros! To help increase flexibility, this technique is performed several times. PNF stretching has a multitude of advantages, such as enhanced circulation, a wider range of motion, and a lower chance of injury. PNF stretching is a state of the art form of stretching and must only be attempted with the guidance of a qualified professional.
Now that you are more knowledgeable about stretching, why not give it a try? A few minutes of stretching each day can make a big difference in your overall health and wellness!
