Stretching is always a beneficial thing to do. It could help one feel better physically and mentally. Most people tend to not look at stretching as exercising but, it is a critical part of any exercise program. Most cardio or strength training exercises tighten one’s muscles. Stretching helps loosen one’s tight muscles and helps keep your body functioning well. Stretching is also known to increase one’s flexibility, range of motion, blood circulation and posture which is a good thing not only now but also when you get older. The main two types of stretching are static stretches and dynamic stretches.
Static Stretching
This type of stretching involves stretching a muscle to the end of its range of motion. Once the muscles are at the end of the range of motion, you hold that position for about 30 to 60 seconds. Static stretching is essential when it comes to increasing the length of a muscle. They do this by organizing the muscular fibers in the direction of the stretch force and by relieving tension. This type of stretching is best at the end of a workout session as they work wonders for speedy muscle recovery and increase one’s range of motion.
Dynamic Stretching
This type of stretching involves the use of repetitive movements. They help improve range of motion by working the muscles and joints that are going to be involved in the workout you are about to do, or the sport that you are about to play. This type of stretching is ideal to perform before a workout session. Dynamic stretches can help increase circulation without really making the muscles too loose. A tight muscle can increase the risk of injury but, so can muscles that are too loose. Dynamic stretches help prepare your nervous system by exercising the neural pathways associated with the skill.
How often should you stretch?
Outside of stretching before and after your workout, doing a quick stretch every morning as you wake up will prove to be very beneficial on your flexibility and mental alertness, and doing a good stretch at least two to three times a week is a good range for optimal results. When you do stretch make sure to hit all major muscle/ tendon groups, which would be neck, shoulders, chest, trunk, lower back, hips, legs, and ankles.
Have you stretched yet today?
-Coach Marcellus McCoy