Stretching in a Nutshell
Stretching: In a nutshell
Stretching is an essential part in all exercise. But many people don’t stretch right- either over stretching or under stretching or just doing something that isn’t tailored for their body. Lets look at stretching today.
What is stretching?
Stretching is a form of self-muscle extension.
Why do I need to stretch?
Stretching improves posture, increases blood flow and allows for better physical performance. Stretching can also allow to fascia release, calm the mind and decrease tension headaches.
What are the different types of stretching?
While there are different intensities of stretching from gentle to intense and different forms- self stretching, manual stretching by others; the main ways it can be divided is between dynamic stretching and static. What type of stretching you do, depends on what state your body is in. When your muscles are already warmed up- for example, you’ve been moving around a lot, both types of stretching is great.
‘Dynamic stretches get your muscles ready for activity. They consist of flowing, repetitive motions, such as walking briskly.’ 1
‘Static stretches keep muscles long and flexible and should be done only when your muscles are warmed up.’ 1
Static stretches should be held preferably 30-45 seconds, however 20 is also acceptable.
When is it best to stretch and how can I safely stretch with a cold body?
Dynamic stretching is best when your body isn’t warmed up- for example you’ve just woken up from a nights rest or, you’ve been sitting down at your desk for hours.
If you have the time and space, the best recommendation if you are preparing for a lot of activity is to start with some brief dynamic stretching- such as a 5 minute walk and then move into some brief static stretching for a few minutes. After this, you may choose to do more dynamic stretching or an activity.
Can I overstretch?
Yes, you can overstretch. Over stretching occurs when a muscle is lengthened beyond its current ability which can lead to soreness and discomfort. Individuals with hypermobility are more likely to overstretch. If you have this issue, it is important to know what proper limits look like and stick to them even when it feels fine.
In conclusion, stretching is beneficial for health but its important to be warmed up before and know your limitations.
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