The Different Types of Stretching & The Benefits

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, COMThttps://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

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

What Is Dry Needling?

Dry needling is the use of a very thin filament (needle) to address areas of muscle tension and pain. The purpose is to relieve pain by increasing blood flow to the muscles and joints, helping nerves become less irritated, and encouraging the relaxation of muscles. Dry needling addresses musculoskeletal issues by targeting muscle trigger points to alleviate pain and muscle tightness, while acupuncture uses needles at specific points along energy pathways to address the body’s overall health and energy.

Smartphone Apps to Help Spinal Cord Injury Patients

In contemporary life, we as individuals and communities are constantly connected to each other. We crave social interaction, leisure activities, and access to each other as well as the world around us. Over the past decades, modern technologies such as smartphones have facilitated our desire to engage not only in communication with each other, but with our environment as well.

Managing and Preventing Incontinence with Physical Therapy

More than 25 million adult Americans suffer from incontinence. Men and women are often embarrassed to seek treatment for loss of bladder or bowel control. Urinary and fecal incontinence can cause low self-esteem, create social isolation, and impair quality of life. Incontinence is the lack of voluntary control over urination or defecation. There are two major types of incontinence and they are treated differently.

Backpack Safety

Backpacks are a convenient way for students to carry around their schoolbooks and supplies throughout the day, but using them incorrectly can lead to serious muscle and joint injuries. Carrying a heavy load can strain the shoulders, back, and neck. As a result, the body tries to compensate by leaning forward or sideways, which can lead to misalignment of the spine and weakening of muscles.

How to Keep Your Wheelchair Running Smoothly

Poor wheelchair maintenance can increase the risk of your wheelchair breaking down, which can lead to personal injury or even death, and increase the cost of your medical care. Additionally, wheelchair breakdown can limit your mobility and social participation. Here are tips to keep your wheelchair running smoothly.

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.