Should I Stretch and What is the Best Way?

There are two methods commonly used for stretching: static and dynamic, with much confusion present regarding which is best and how to complete them.  

Regardless of which method you are choosing, the first step is to properly warm-up the muscles you are going to activate in your workout or sports activity.  Following a 5-10 minute warm-up of moderate intensity, foam rolling is often used to improve circulation and relax tight muscles to facilitate a better stretch.

tatic stretching is a method that allows for improving joint range of motion by holding a position to increase the flexibility in the surrounding muscles.  This can be done after a proper warm-up or after a workout. 

Dynamic stretching involves moving through the available range of motion with activities that mimic the movements one is going to complete for their exercise or sport.  Dynamic stretching can be done as a warm-up prior to exercise or competition, and examples are arm circles, leg kicks, squats, or calisthenics.

 Both techniques are necessary for everyone, regardless of their level of activity or competition.  Static stretching provides for increasing muscle flexibility to assist in injury prevention and with rehabilitation, while dynamic stretching prepares a person for their upcoming exercise or activity.  There has been some very questionable research conducted that stated static stretching impairs performance.  This is not correct, and their results and interpretations do not align with how people typically engage in athletic competition.

 There are three “rules” to follow with static stretching:

1.       Hold the stretch for an appropriate duration and for an appropriate number of repetitions.  It takes 7-10 seconds for a muscle to relax enough to make a change.  After 30 seconds, the gains will be minimal.  So the appropriate duration is 15-30 seconds, usually about 5 repetitions.

2.       You must be in control of the stretch, not generating momentum to gain more flexibility, not relying on external resistance to gain more flexibility.

3.       Take the stretch to a good hurt, not a bad hurt.  It is never “no pain, no gain”.

 It is best to meet with a qualified professional to get advice on the necessary stretches for your needs rather than the latest posts online from people trying to get likes from outrageous movements.

Contact us to assist with improving your function and incorporating these strategies into your everyday life.

A referral for physical therapy is not required for you to be seen at Biokinetics Rehab; you can call us to make an appointment right now at (828) 528-1222.  

We work one-on-one with our clients instead of having 1-2 other clients overlapping your session.  Your sessions will always be for a 60-minute duration with the same physical therapist.  We will make every attempt to get you seen within 24-48 hours instead of having to wait weeks for an appointment.  We have the ability to spend the time needed to address your concerns and have the knowledge and experience to restore you to your highest level of function.