Written by Samm Parker
Have you ever thought to yourself, “ I could really use a good stretching routine”? There are many different avenues to begin stretching and sometimes selecting the proper ones is the trickiest starting point. Yoga, Pilates and even meditation are all ways to relax and stretch but let’s break down the benefits. As a fitness professional, clients will often come to us seeking relief from an achy shoulder or low back tightness. Sometimes the answer is to get the body moving with dynamic stretches that require controlled lengthening and breathwork. Other times, static stretching is the safest approach. Dynamic stretching involves continuous movement and engaging targeted muscles. Static stretching is what people typically envision; holding a position for a set time, usually 15-30 seconds.
Dynamic stretching is best used for preparing the body to continue to move. When having a preset warmup that includes movements that mimic what’s to come, athletes can best prepare the muscles by increasing blood flow and exploring the current range of motion. Hamstring scoops, arm circles and moving joints in full range of motion help to wake up the body. Static stretching is best used for cool downs or relaxing muscles. Holding and extending the muscle fibers can improve the related joints’ range of motion and flexibility. Tight or sore muscles can be influenced to relax when stretched to increase blood flow.
With either method, endorphins are released; these are the happy chemicals in your brain. This means you can benefit from stretching with a good mood. Stretching increases flexibility that will allow the body to move better and improve accessible movement in stubborn areas. The more you stretch, the more often you will notice the proper and improper movements of your body that could assist you in avoiding injury.
Now lets talk frequency! You may experience enough relief when stretching one time but the more often you can repeat the selected routine, you could gain longer lasting results. Lengthy, relaxed muscles can alleviate pain or soreness. Long muscles that allow the joints to move freely can be paired with an exercise routine to gain strength in those areas. A body in motion continues to improve. Let’s recap the basics… dynamic stretching is more efficiently performed before a workout or practice and static stretching is best to relax after a workout or a hard day’s work.