When it comes to stretching, there are many variations advocated for different uses. Most people are commonly familiar with 1️⃣ Static stretching, and 2️⃣ Dynamic stretching.
Static stretching is when you hold a position that stretches the muscles and connective tissues for a period of time, typically 10-30 secs. It is best to repeat 3-5 times per muscle group daily. If you are exercising, static stretching is best done after the workout as stretching statically can cause the muscles to lose strength and influence your performance. If you are not, it is best to ease and breathe into the stretch or do a short walk to warm up the muscles that you wish to stretch.⏱️
Dynamic stretching on the other hand, is best as a warm up before exercise or sports. This refers to repeated active movements throughout the available movement range. Dynamic stretching is meant to get the body moving and mimic movements that will be executed in the sport or exercise. For example, high knee lifts and butt kicks. This should take up 5-10 mins of warm up time. 🏃 (the example will be posted in the comments section)
Other less known stretches include 3️⃣ Ballistic Stretching, 4️⃣ Active Isolated Stretching (AIS) and 5️⃣ Proprioceptive Neuromuscular Facilitation (PNF) stretching. Ballistic stretching consists of bouncing at the end range of motion during a warm up. This is only recommended for high level athletes as untrained individuals may put themselves at risk of injury due to movements in the extreme range of motion.↕️
AIS makes use of contracting muscles that oppose the action of the muscle group you are trying to stretch. Because it makes use of the reflex action in the muscles, it is only held for 2 secs at a time. PNF stretching involves both stretching and active contraction of the muscle group being targeted. There are variables for this type of stretch which can be determined by checking with your physiotherapist.
While stretching has its benefits and uses, do not start stretching if you are unsure and especially not if you have a recent fracture or surgery, acute soft tissue injury, or if your joints are restricted or hypermobile. ❌
Reach out to us at 82182905/ 62620970! And comment if you'd like to see more examples! 😁
📝1. Thomas, E., Bianco, A., Paoli, A., & Palma, A. (2018). The relation between stretching typology and stretching duration: the effects on range of motion. International journal of sports medicine, 39(04), 243-254.
📝2. Stretching. (n.d.). Physiopedia. Retrieved August 5, 2021, from https://www.physio-pedia.com/Stretching
📝3. Edwards, M. (2012). Types of Stretching. ACE Fitness. https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2966/types-of-stretching/
📝4. Beverly, J. (2004). Active Isolated Stretching Exercises. Runner’s World. https://www.runnersworld.com/advanced/a20784032/active-isolated-stretching-exercises/
#covid19 #health #exercise #physiosports #physiotherapy #physio #stretching #rehab #rehabilitation #fitnessSG #sport
8 Sinaran Drive, Novena Specialist Center, #04-08 Singapore 307470 Hours:
Monday - Friday: 8:00 am - 8:00 pm Saturday: 8:00 am - 2:00 pm