Why stretch?
In my posture and wellness clinic, I emphasize the importance of stretching, but not how you may think! Knowing the right stretching exercises is crucial for improving flexibility and preventing injuries. The exercises I discuss below and show on my Youtube Channel can be tailored based on individual needs and are not prescribed as a blanket treatment like other stretches.
What Are The Different Types of Stretching
There are several types of stretching, each with unique benefits:
- Static Stretching: Hold a stretch in a comfortable position for 10 to 30 seconds to increase flexibility. Though this type of stretching can provide some relief and increase in flexibility, it is not recommended to do before, but after a workout.
- Dynamic Stretching: Involves controlled movements through various ranges to warm up muscles and increase blood flow, preparing the body for exercise. This is ideal before a workout.
- Proprioceptive Neuromuscular Facilitation (PNF): Uses reflexes to deepen stretches, often beneficial for improving joint range of motion when done under professional guidance. It’s important to know what you’re doing when it comes to PNF to prevent injury.
- Post Isometric Relaxation (PIR): After stretching a muscle, a professional aids in further stretching during relaxation to enhance flexibility.
- Reverse Inhibition (RI): Involves stretching the antagonist muscle to alleviate tightness and injury apprehension, particularly effective during rehabilitation.
Dynamic Neuromuscular Stabilization (DNS), which the type of functional movement exercises I use with my patients, is not necessarily a type of stretch. Instead, it’s an exercise that when done correctly stretches what is tight and strengthens what is weak through functional movement.
Benefits of Stretching
Stretching can support spine health, improve posture, and aid in managing conditions like low back and neck pain, but did you know that you can over stretch? Static stretching, where you sit and hold a stretch for a period of time, has benefits but can actually be over done and have a negative impact. Use extra caution if you’re HYPER-MOBILE! ( if you’re hyper-mobile I suggest you follow @jointhypermobile on Instagram and Youtube for content specific to you).
Which is why we prefer stretching in movement, which is more mobility focused! Overall, the goal of stretching is to lengthen muscles that have become tight or shortened due to dysfunctional movement patterns and sedentary lifestyle. Stretching when done correctly can have positive effects such as:
- Improved posture
- Spine health
- Lower back pain relied
- Neck pain relief
- Improved hip mobility
- Reduce headaches
- And overall better health
Should I Stretch Before or After I Workout?
Warming-up before a workout is extremely important! Just as it is important to warm up a car before driving off to work in the morning, it is important for us to warm up and prepare our stiff muscles before working out. Again, dynamic warm-ups where you’re moving your body vs static stretching is the better option before a workout to decrease injury. This helps to increase the blood flow to the muscles, improve joint mobility and warm up the body which optimizes your workout. Targeting the hamstrings, quadriceps, erector spinae (muscles in the lower back close to your spine), neck and shoulders are the must-do’s for every workout.
Stretching after a workout can be more passive “static” stretching to help muscle fibers lengthen, relax some, and decrease the amount of potential lactic acid build up that occurs because of the workout. Remember, don’t stretch beyond your limits and listen to your body.
Tips for Effective Stretching
To maximize the benefits of stretching:
- Stay hydrated and consistent with your stretching routine.
- Avoid overstretching to prevent injuries. (PSA for Hypermobiles)
- Seek guidance from a professional, such as a chiropractor, for personalized stretching plans.
- Prioritize stretching as part of your daily exercise regimen to maintain joint mobility and minimize muscle soreness.
Choosing the Right Stretching Approach
Selecting the most suitable stretching method depends on factors like health goals, physical condition, and any existing injuries:
- If you aim to enhance flexibility and prevent injuries, a combination of dynamic and PNF stretching may be beneficial.
- For managing chronic issues like headaches or lower back pain, incorporating targeted stretches can aid in treatment and prevention.
- Individuals with specific injuries, such as Frozen Shoulder, should opt for stretches recommended by healthcare professionals for safe and effective recovery.
How do I Know What Type of Stretch Benefits Me?
This is a common question that I get quite often in the office; the type of stretch that will best benefit you depends on many factors:
1) Your health goals: You want to be more flexible and prevent injuries while being active
2) Your physical health: You get headaches or lower back pain often and use stretching for prevention or as a part of your treatment
3) Injury: You have a Frozen Shoulder
If you need extra guidance when its comes to stretching and prevent injury or treating current issues don’t hesitate to contact the office. Your health is your BEST investment in life and spending a few extra minutes to assure you stay active and healthy is the least you can do for yourself. Remember, you are in charge of your life!
Dr. Shakib