The Different Types of Stretching & The Benefits

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What is stretching? Why is it good to stretch? Should I stretch before and after a workout? Everyone has heard about stretching and how it is good for the body, yet many find it confusing or hard to add to their daily routine. Stretching is the process of lengthening the muscles to increase their ability to get longer. This provides less resistance from the muscles thus decreasing the potential for injury during activity, helping lengthen muscles whose tightness is creating tension across joints that are causing pain or discomfort.

There are a few types of stretching but we will first focus on the two most basic types. The first and most common stretch we hear about is static stretching which is typically completed after exercising and to help increase joint range of motion to aid in activities of daily living (ADLs). The second type of stretching is dynamic stretching intended for before moderate-intensity exercise.

Static Stretching

Static stretching is, “Static stretches are those in which you stand, sit or lie still and hold a single position for a period of time,” 1  that you “Holding a static stretch a stretch for 20-60s may confer greater benefit toward flexibility.” 2 These are the stretches that are commonly recommended, by physical therapists and exercise professionals, for the purpose of increasing the length of the muscles. The most common of these stretches lengthen the muscles of the hips which can help alleviate low back and hip discomfort, movement impairment, and pain. Static stretching is also frequently recommended to help with shoulder, wrist, and ankle tightness. Daily stretching, three times for each muscle that needs stretching is recommended for maximal effect.

Dynamic Stretching

The second form of stretching is called dynamic stretching.  ”Dynamic stretching are stretches with slow movement; progressively increase the range of motion through repeated movements.” 3 These stretches take ‘cold’ muscles and gently increases joint range of motion. Dynamic stretching also provides the added benefit of slowly warming up the muscles so they are ready for more intense exercises. This warming-up effect aids in preventing muscle strains that can occur when someone begins exercising without a warmup. Examples of dynamic stretches are thigh swings in all directions, shoulder/arm circles starting small and slowly increasing the size of the circles, gentle trunk twisting while standing or laying on back with knees bent, marching hands to alternate knees progressing towards elbows to knees.

Ultimately, these types of stretching are often ignored. This frequently leads to increases in pain and discomfort which results in less daily activity. The decreases in function, caused by overly tight muscles, increase the levels of dysfunction and may increase the risk of future injury. Tight muscles also increase the amount of time needed to return to normal function after injury or surgery. Therefore, stretching is one of the easiest and most beneficial actions one can do daily to maintain a healthy lifestyle.

The nice thing about dynamic stretching is that it can be added to the start of an exercise routine and counts towards the amount of exercise we do. On the opposite spectrum, static stretching can be done while watching the television or laying in bed. So, when your doctor or therapist recommends a daily stretching routine, heed their advice. Just a small bit of effort focused on stretching every day can greatly improve your quality of life over the years to come.

References:

  1. Leigh-Ann Bramble PT, DPT, EdD, COMT, https://www.hss.edu/article_static_dynamic_stretching.asp, April 19th, 2021
  2. ACSM Guideline Update, https://www.acsm.org/all-blog-posts/certification-blog/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update, March 18th, 2021
  3. Flexibility Exercises and Performance, Bushman, Barbara A. Ph.D., FACSM, ACSM’s Health & Fitness Journal: September/October 2016 – Volume 20 – Issue 5 – p 5-9

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