Understanding Stretching

Three muscle stretching techniques are frequently described in medical literature: Static, Active, Pre-Contraction stretches, all of which have been found to be effective methods of increasing flexibility. Though these modes may be more effective in specific populations, and every body is different, so stretching programs often need to be individualized. If you’re struggling to with stretching and frustrated with a lack of results, you may benefit from seeking the help of a physical therapist, massage therapist or personal trainer.

Static stretching is the most common stretching technique, and what most people envision when they think of stretching. A specific position is held with the muscle in tension to a point of a stretching sensation and repeated, this can be performed passively or actively. Static stretching is effective at increasing range of motion, with the greatest change occurring when the stretch is held between 15 and 30 seconds. Most studies suggest that 10 to 30 seconds is sufficient for increasing flexibility.

Active, or dynamic stretching involves moving a limb SLOWLY through its full range of motion several times. Not to be confused with ballistic stretching, which involves rapid, alternating movements or bouncing at end-range of motion. Due to increased risk for injury, ballistic stretching is not recommended. Both static and dynamic stretching appear equally effective at improving range of motion acutely and with continuous training.

Pre-contraction stretching involves a contraction of the muscle being stretched prior to stretching. The most common type of pre-contraction stretching is proprioceptive neuromuscular facilitation or PNF stretching, which is performed by engaging the target muscle at 75% to 100% of maximum contraction, holding for 10 seconds, and then relaxing. During a massage session resistance may be provided by the therapist, but a similar resisted stretch can be achieved at home with an elastic band.

The effectiveness of each type of stretching may be related to age and sex, with men and older adults under 65 years respond better to active stretching, while women and older adults over 65 benefit more from static stretching. Stretching performed as part of a warm up prior to exercise is thought to reduce passive stiffness and increase range of movement during exercise.

For most people, the American College of Sports Medicine recommends static stretching after an active warm up at least two to three days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times for maximum benefit. For older adults there is unfortunately no comprehensive recommendation for flexibility training as stretching is typically combined with prescribed strengthening, balance, and cardio activities, which makes it difficult to isolate the effectiveness of stretching for this demographic. Research has shown a reduction in muscle performance with age. After 60 muscle performance declines by 15% or more each decade, so older adults may need longer stretch times than the recommended 15 to 30 seconds, with 60 second holds of static stretches showing the greatest improvements in flexibility.

For athletes, static stretching is most beneficial when flexibility is required for their sports, and dynamic stretching may be better suited for those requiring running or jumping performance. To avoid decrease in strength or performance that may occur due to static stretching before competition or activity, dynamic stretching is generally recommended for warm-up.

Individuals managing chronic musculoskeletal pain have demonstrated an increased tolerance to stretching after just three weeks of static stretching techniques, with an immediate 94% reduction in pain associated with trigger points after using active stretching techniques.

Stretching unfortunately appears to have no benefit for those recovering from stroke or spinal cord injury. Due to the strong neurological component in addition to chronic muscle shortening associated with these conditions, stretching has not been shown to be effective on its own.

When beginning to develop a stretching routine for yourself, it may be helpful to consult a professional for advice on which stretching techniques may be best for your unique circumstances.

Stretch Smarter

Warm Up First

Warming your muscles before stretching gets them ready to stretch more easily. Low impact exercises like walking are a great way to warm up your muscles before stretching.

Avoid Pain

Careful, gentle stretching allows your muscles to release and lengthen. Forcing the stretch to the point of pain will cause your muscles to contract in order to prevent injury, and actually increase tension. Exactly the opposite of what you want! Naturally, a slight discomfort while stretching can feel good, but you must be able to distinguish between the burn of stretching and pain that may lead to an injury. Stretch only to the point where you feel a bit of tension in the muscle you are stretching, then hold for 15-30 seconds, gently deepening the stretch as the muscle loosens. Don’t bounce when you stretch as this can cause damage!

Slow Down

Stretching too fast causes the body to respond as if the muscle is going to be torn or injured. As with forced stretching, it will try to protect the muscle by contracting, preventing you from getting good results. Breathe deeply and evenly during each stretch, and avoid holding your breath, which can cause muscles to tighten up and makes the stretch more difficult.

Technique, technique, technique!

Careless stretching can negatively affect and even damage muscles and joints, worsening your condition. Consider taking a class to learn how to execute proper technique when stretching so you can get the maximum benefits.

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