What is stretching?
Perhaps you are not too familiar with the term “muscle stretching”. Strength training adds volume to your muscles, while stretching produces more fibres, and they become longer. This means benefits: more elasticity, flexibility, improved range of motion.
Almost any workout (such as dumbbell training, running) causes actin and myosin (the myofilaments that muscles are built of) to move and cause muscle contractions. Stretching helps them relax.
Why should you stretch regularly?
- To improve muscle flexibility and joint mobility
- To reduce the risk of injuries (stretched muscles are warmer)
- To relax tense muscles and better control stress
- To eliminate straining
- To make your workouts more effective
Who should remember to stretch?
Everyone. Indeed, everyone should stretch. Very active people who regularly hit the gym, run, ride a bike, as well as those with a sedentary way of life. Flexible muscles help maintain good posture, and stretching brings relief to people complaining of muscle stiffness and tension pains (well known to those who sit too much).
Researchers became interested in stretching a long time ago. Their findings are surprising. For instance, regular stretching is as effective as strengthening exercises or manual therapy in patients with chronic neck pain. However, to make it work, they need to stretch at least three times a week. An important note: it’s good to know the different types of stretching and choose the right option for you.
Types of stretching
- Static stretching – exercises are performed in a stationary position, and muscles are stretched for a minimum of 30 seconds. This is a particularly great choice after workouts, but static stretching can also become your pre-workout routine, as studies show that stretching reduces muscle stiffness and improves the range of motion during exercise.
- Dynamic stretching – exercises improving the range of mobility, usually done before the actual workout. The target muscle group is stretched by movement.
Static stretching can be used for rehabilitation after injuries. It can be either mild or more intense. Dynamic stretching, on the other hand, will be useful to anyone who exercises intensely, but you should not forget about static stretching, which should be treated as a separate workout session.
When not to stretch?
If you have a painful injury (stretching can be uncomfortable but must not cause pain!), broken bone, inflammation or wound. If you are unsure if stretching is good for you, consult a physiotherapist.