What is STRETCHing?

Introduction

Stretching is defined as extending the body or a part of the body to its full length. It is a physical activity that elongates the muscles that are being used. According to Professor Davis from Lehigh University in Pennsylvania, stretching involves the stretch receptors on muscles attaching themselves to the muscle fibers, which is the working part of the muscle. The stretch receptors pick up on the stretch and send a message to the nerves that control the contraction of the muscle. Stretching is an important part in the maintenance of flexibility and range of motion in the body.

What is Flexibility?

Flexibility is associated with the range of motion around a particular area. There are two types of flexibility, static and dynamic. Static flexibility is the range of motion that can be reached without movement. Dynamic flexibility is the range of motion that can be reached in movement.

What is Stretching?

Stretching is associated with performing moves that lengthen and elongate muscles and associated soft tissues. There are different types of stretching, including dynamic, static, ballistic, passive and active stretching. Ballistic stretching involves the body “bouncing” and is not advised as it is considered the most dangerous form of stretching, because it is very easy to pull a muscle. Passive stretching has a partner applying added pressure to help increase the intensity of the stretch and should be done by a trained professional. The most common forms of stretching are static and dynamic. Static stretching is performed without movement. A position is taken and held in the stretch for a certain amount of time. Dynamic stretches are performed in movement, where muscles get stretched, but the stretch is not held in the position.

When To Stretch

Often stretching is done before and after exercise to help with strain and stiffness that can be brought on through repetitive movements in exercise. As said by the Stretch Coach, stretching throughout the day can also help the body stay loose and help with the stress of life. Watching TV is often a great time to sneak in a stretch. Stretching before bed can also provide some benefits. Sleep is the time when muscles and soft tissues heal, so stretching before bed can help promote healing from the elongated position. It can also help to relax the mind before going to bed.

What are the benefits of Stretching?

Stretching has the ability to increase flexibility, and the more flexible we are the easier it is to perform tasks and move around. Stretching can also improve blood circulation, and range of motion in joints. With a greater range of motion comes better balance.

Your performance in physical activities can be improved by stretching, and your posture can be improved. Because one of the factors that can lead to poor posture is muscle imbalances, stretching and strengthening specific muscles can help encourage proper alignment in the spine. Stretching can help to prevent back pain. Tight muscles can lead to a smaller range of motion, which can enhance the likelihood of straining the muscles in your back. Stretching helps to alleviate stiffness and tightness, which can help prevent back pain.

Stretching is also useful in stress relief and calming your mind.

Stretching and the Mind

An interesting component to stretching is the relation of stretching the body and the mind. As described by Yoga International, the part of the brain called the cerebellum controls muscle tone, coordination and balance. Long term gains in flexibility come from the ability to stretch the connective tissue, but the ability to do this requires you to undo the protective reflexes of your body. This requires the relaxation of the brain to allow for stretching to occur. It is therefore so important when stretching to understand what is going on in your mind and to try and relax, which can be aided by breath.

What are the benefits of Assisted Stretching?

Having a stretch therapist design the session and help you with the stretching moves, can help allow your mind to relax so that you can achieve the most in your stretch. The stretch therapists can also help to guide you on what stretches help certain areas of muscle stiffness or soreness within the body. Stretch therapy can also help add routine to stretching by creating a designated time and place to stretch out.