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Benefits of Stretching and Mobility

Stretching should be part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up having huge results.

Benefits of Stretching Before and After Exercise:

• Reduce muscle tension and helps the body feel relaxed
• Avoid joint strains
  • A Strong pre-stretched muscle resists stress better than a strong unstretched muscle
• Reduce risk of back injuries
• Prepare muscle/joints for exercise
• Improve circulation
  • Which will increase energy levels
  • Which reduces post-athletic soreness and recovery time
  • Promote cell growth and organ function
  • Regulates blood pressure
• Reduce muscle soreness
• Helps coordination by allowing freer and easier movement
• Avoid tired, stiff and sore muscles
• Better flexibility
  • Improved Range of Motion
  • Results in body working less for the same movements without stretching
• Develop Body Awareness
• Improves Posture
• Increase in overall mood
  • Research shows stretching aids in release of endorphins
• Post-exercise stretch will slow down breathing and heart rate and bring the body and mind bck to a resting state

Basic Techniques of Stretching:

• Do not stretch too far, begin with a slight stretch and increase it after you feel your body relax
• Hold stretch in comfortable position, once you feel the tension subside, you can progress the stretch further
• Breathe slowly deeply and naturally-exhale
• Do not bounce – this tightens the muscles your are trying to stretch.

Avoid Stretching If:

• The joint is inflamed or infected
• Recent bone fracture, sprain or strain

Different Types of Stretches:

• Static: stretching a muscle to the point of mild discomfort and holding that position, usually for 30 seconds or longer
• Dynamic: performing gentle repetitive movements, such as arm circles/swings and gradually increasing the range of motion of the movement
• Pre-Contractions Stretching:
  • Proprioceptive Neuromuscular Facilitation (PNF): holding a stretch while contracting and relaxing the muscle. For Example hamstring stretch – lying on back leg straight in air in a band or against the wall and contracting quads and holding to then relax and take the hamstrings into a further stretch
  • Muscle Energy Technique (MET): isometric (static) contractions of the muscle that is being stretched to assist in lengthening the muscle

Stretching Resources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

http://web.mit.edu/tkd/stretch/stretching_4.html