Importance of Stretching

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Importance of Stretching

Everyone’s heard of “stretching” when talking about releasing those tight shoulders, back, and calf muscles.  But what is actually happening, and why should we do it?

To Understand…

Our muscles consist of bundles of tiny fibers that wrap together and make up the connective tissues, allowing the contraction and movement of the body.  As our body was meant for walking, running, standing, and throwing, our body organizes movement functions based on those fundamentals.  When our daily habits, lifestyles, and work go against those principles, dysfunctions and compensations arise, resulting in weakness, tightness, and often pain in those muscles.  Every muscle in our body is able to contract and relax depending on how much or little we move throughout the day.  Based on the length of time and intensity of the movement, the muscles fatigue after use, and structures around the area start to stiffen and “feel” tight.

So, What is Stretching?

Stretching is when we elongate our muscles through a pulling motion, allowing for tension relief, increased range of motion, and improved muscle function.  By stretching, we allow the cells in our body to send signals to gradually release the tension.

How Do I Stretch?

There are three types of stretching:

1. Static Stretching: the most common and accessible form of stretching, done by holding a muscle in a lengthened position in a static posture for about 30 seconds. E.g. Bringing your knee close to your chest to stretch your glute muscles.
2. Dynamic Stretching: form of stretch that is based on active movements in a controlled environment. E.g. Lunging.
3. Proprioceptive Neuromuscular Facilitation (PNF): Stretching technique that combines both muscle activation and passive stretching. E.g. Elbow bending to contract the biceps and stretch the triceps simultaneously.

Depending on the muscle groups being stretched, the techniques and position may change. Aim to stretch until you feel a mild discomfort, but never stretch through pain. This may result in muscle tears or other structural injuries.

Some easy stretches you can do at home are:

1. Upper Trap Stretch: Bring your head down and looking at the opposite side, pulling your head down with your hand can provide additional stretch.
2. Standing Calf Stretch: Stand in front of a wall, with one foot forward and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a bent knee during the stretch. Make sure your heel does not come off of the ground.

Some helpful tools can be used to supplement the stretches, such as, workout elastic bands, fascial release balls, or foam rollers.

Why Should I Stretch?

In addition to providing tension or pain relief, stretches can help by:

1. Improving flexibility: increasing range of motion and fluidity of joints
2. Decreased recovery time: reduces soreness and increases blood circulation
3. Better performance: restoring flexibility to your normal will improve your daily living and any type of athletic movements
4. Reduce risk of injury: reducing the likelihood of a strain or structural damage to the body
5. Postural improvements: relieving tightness is helpful to realign posture and help reduce stress

How Long Should I Stretch For?

Studies have shown that stretching a muscle for about 30 seconds is enough to provide the full benefits, but you may do so longer as you feel. Depending on your lifestyle and the chronic issues you may have, stretching gently 4-10 minutes a day for 3-4 times a week has shown significant improvements in pain relief.

Who Can I See to Get Started?

While stretching can be done just about anywhere with any household tools available, sometimes guidance is really helpful. Rarely, a stretch may not be appropriate to perform due to other preexisting conditions or injuries. In that case, seeing one of our
Physiotherapist can provide you with the tailored guidance you need. As there are a plethora of ways to achieve stretching (online resources, textbooks, videos), it can be a daunting task for people unfamiliar with how to move correctly.

Overall…

Having a stretching routine can become essential to your pain relief journey. With the rise of sedentary culture, the importance of stretching has only become higher. Keeping your stretching gentle but consistent will help you regain your confidence to get back into your active lifestyle or possibly help start a new one.

Sources used:

https://pubmed.ncbi.nlm.nih.gov/8066111/ https://pubmed.ncbi.nlm.nih.gov/39614059/ https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931