Stretching elongates your muscles, connective tissue, ligaments and tendons. There are two main types of stretching to that most people practice. Moving to a point where you feel a pull, but not pain and maintaining it there is static stretching. The butterfly stretch, in which you sit with your feet together and hold the stretch, is an example of static stretching. Dynamic stretching, on the other hand, uses movements like lunging to stretch muscles while also warming them up.
Stretching is extremely beneficial to your health, and you should never skip a stretching session. Stretching can help you boost blood flow to your muscles, enhancing your flexibility and joint range of motion. Flexibility can help you increase your fitness while also lowering your chance of injury. Because your muscles are warm, stretching after an exercise is the most beneficial. Stretching cold muscles before an exercise is not a good idea. Instead, start with dynamic stretching and a good warm-up beforehand. When you stretch, you should sense a pulling sensation rather than pain (via Mayo Clinic). Stretching after a workout also aids in the cooling down process.
Static Stretching Vs. Ballistic Stretching: What’s The Distinction?
Workout injuries are never going to be part of an ideal training routine, no matter what fitness trends come and go. This is when stretching comes into play. If there’s one piece of fitness advice that hasn’t changed over time, it’s stretching before a workout. It prepares your joints for the pressure ahead, so you leave feeling like a superhero rather than the villain.
Stretching is essential. Unfortunately, it’s also can be unfamiliar if you are not accustomed to doing it. Most individuals are unfamiliar with terms like “static stretching” and “ballistic stretching.” At first sight, they don’t appear to be that dissimilar. However, these two types of stretches have different effects on the body. As a result, they are appropriate for a variety of situations.
The American Council on Exercise defines ballistic stretching as any stretch that needs “repeated bouncing movement.” Ballistic stretches, according to the Council, have a higher risk of injury and should only be used by experienced athletes. This viewpoint is shared by the American Sports and Fitness Association.
What type of stretching provides the best rewards?
While ballistic stretching entails a larger risk of harm for the average individual, static stretching isn’t always the best option. Static stretching, according to a 2014 study published in the Journal of Strength and Conditioning Research, can reduce a person’s consumption of explosive energy for up to 24 hours. While it may sound like something out of a Marvel movie, explosive energy is the conventional name for how our bodies use energy to leap, run, or execute any other quick movement.
Both stretch techniques can be valuable warm-up or cool-down techniques. After a workout, static stretches are good because your muscles are already warmed up and malleable. Ballistic exercises can assist you test your range of motion after you’re comfortable and confident in your routines.
Best time to stretch
Before going to bed, you should stretch using static stretches. Stretching before bed can help you sleep better by signaling to your body that it’s time to relax. Stretching at night can help you unwind from the day and get a better night’s sleep.
Nighttime stretching is suggested to help relaxation and maintain flexibility. Stretching before bed might help you prepare your body and mind for a restful sleep. It can also improve sleep quality and muscular recovery by releasing muscle tension and boosting circulation. Increased comfort and fewer muscle spasms while sleeping are some advantages of evening stretching. To achieve the optimum benefits, stretch 30 to 60 minutes before bedtime.
Warm up your muscles before you stretch. Take a warm bath or shower before your stretching session. Hold every stretch for at least six slow, controlled breaths to help you relax and hold each stretch.
Choose stretches that help you with your fitness goals, whether it’s improved flexibility, decreased back pain, or simply relaxing before bed. Your evening stretching routine should be at least 10 minutes.
Stretch & Recovery is LIFE!
Whether you live an active or inactive lifestyle, lift weights, are an athlete, or are a stay-at-home mom, sit too long, are on your feet all day, stare at computer/phone screens, don’t exercise enough, or exercise too much, for all fitness levels, all sports, all ages, female or male…Stretch & Recovery Therapy is for EVERYONE!
WHY WORKING WITH A RECOVERY THERAPIST IS IMPORTANT
- While stretching and healing at home is beneficial, it is insufficient to provide you with the relief you require.
- You won’t be able to perform several stretches and rehabilitation therapies without the help of a certified recovery therapist. A professional recovery therapist will assist you in obtaining the relief you require while also preventing your aches, pains, and tension from reappearing.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!