Stretching One: What Is Stretching and Why Is It Important?
Stretching has long been hailed as one of the best things you can do for your muscles, but what is it and is it really that important?
What Is Stretching and Is It Important?
For the next few wellness posts, we will be focusing on stretching. What is it? Why do we do it? When do we do it? How do we do it? These are only some of the questions we will be answering. This post we will be explaining what stretching is and the different kinds of stretching as well as some of the claimed benefits and a dive into whether any of these claims have merit based on science.
From a young age we are taught to stretch our muscles to relieve tension, improve flexibility and even to improve our athletic ability, but does it actually work like we think it does? Yes and no. It depends on what you are hoping to get out of it.
There are different kinds of stretches that can be performed on individual muscles or muscle groups. The three major kinds are: Static, Dynamic and Pre-Contraction stretches. Each of these kinds can be further broken down into specific categories of their own. While there is no argument about stretching improving muscle flexibility and people's overall health the kind of stretching that should be used is debatable. Click this PubMed link for more information about the different kinds of stretches as it relates to muscle rehabilitation.
What is Static Stretching?
Static stretching is defined as: a sustained, low intensity lengthening of soft tissues performed for at least 15 seconds. The goal of this sort of stretch is to improve flexibility and range of motion for the targeted area. The two types of static stretching are: active and passive. Active stretching is when you move your own muscles into a stretch and hold it. Passive stretching is when someone moves your body for you into a stretch and holds it. Generally speaking, static stretches are used at the end of a workout to help muscles return more smoothly to a relaxed state and slow down blood flow. Read this Healthline article about static stretching for more on this subject.
What is Dynamic Stretching?
Dynamic Stretching is defined as: movement based stretch intended to move muscles through their range of motion to improve blood flow and range of motion. This sort of stretch is typically done before work out to help get muscles warmed up for athletic movements. Standard dynamic stretches involve slow and controlled motions to actively contract muscles. These stretches have been proven to reduce stiffness, increase range of motion and flexibility. Read this PubMed article for more about the benefits of dynamic stretching for range of motion. There are two different basic types of dynamic stretches: active and ballistic. Active stretching involves moving muscles through their full range of motion several times. Ballistic stretching requires rapid, alternating movements at the end of the stretch. Read this Healthline article on different dynamic stretches for different parts of the body.
What is Pre-Contraction Stretching
Pre-Contraction stretching according to Phil Page in this PubMed article is:
"Pre-contraction stretching involves a contraction of the muscle being stretched or its antagonist before stretching. The most common type of pre-contraction stretching is proprioceptive neuromuscular facilitation (PNF) stretching. There are several different types of PNF stretching including “contract relax” (C-R), “hold relax” (H-R), and “contract-relax agonist contract” (CRAC); these are generally performed by having the patient or client contract the muscle being used during the technique at 75 to 100% of maximal contraction, holding for 10 seconds, and then relaxing. Resistance can be provided by a partner or with an elastic band or strap "
Benefits of Stretching
So what are the benefits of stretching? Stretching improves mood and circulation, increases cognitive ability, reduces pain and risk of injury and just plain feels good.
Improves Mood: By activating your parasympathetic nervous system (rest and digest) stretching releases endorphins that calm down the brain and slow down the mind/body rhythm improving mood and promoting a feeling of calm and connection.
Improves Circulation: Stretching opens blood vessels and allows blood to flow more smoothly and effectively which improves circulation.
Increases Cognitive Ability: Entering a more relaxed state and improved mood, science shows that the brain is better able to process information compared to during times of stress. This offers the conclusion that stretching can help cognitive ability by allowing the brain to enter a more relaxed state and process information more efficiently.
Reduces Pain and Injury: Stretching helps improve flexibility in the body which in turn reduces risk of pain and injury to the body especially when done before and after physical activity. This is why it is so important to include stretching with your exercise regimen.
See Below For More Information On:
Stretching and Cognitive Function
Stay strong. Stay healthy. Keep fighting for yourself, you’re worth it.
From: Ame Hinman at Hinman Healing
Comments
Post a Comment