Many individuals consider stretching an important component of any exercise or training routine. It aids in the development of flexibility and range of motion. Many of us stretch before and after we exercise to loosen up and help our bodies recuperate.
Stretching makes us feel more flexible because it increases the amount of discomfort we can tolerate at the extremes of our range of motion. This is known as stretch tolerance.
Static stretching has long been thought to be beneficial – holding a limb at the edge of its range of movement, typically for up to a minute – was a requirement for any decent warm-up. It was thought that forcing this range of movement would provisionally increase flexibility, in theory helping to avert injuries and enhance performance during exercise.
Around the end of the last century, however, evidence emerged that static stretching could actually have negative effects on strength, power and speed. It’s widely been agreed that static stretching should be avoided during a warm-up.
During warm-ups, though, dynamic stretching has gained popularity. Dynamic stretching entails moving a limb through its full range of motion on a regular basis.
Static stretching impedes performance, whereas dynamic stretching does not. In fact, it may even increase muscle strength while still providing the short-term increases in flexibility offered by static stretching. A little dynamic stretching is recommended before conducting any type of workout.
It’s worth noting that static stretching can still help you extend your range of motion. And, if done correctly, any undesirable side effects may even be prevented. Static stretching of a single muscle group for more than 90 seconds, on the other hand, significantly raises the risk of poor performance. Static stretches should be kept to a minimum before an exercise.
Dynamic stretching, on the other hand, appears to be the polar opposite. Dynamic stretching for fewer than 90 seconds appears to have a lower likelihood of improving flexibility and performance than longer bouts. When performing dynamic stretching, pay close attention to each muscle group and take your time.
Following exercise
Many people like to stretch after they exercise, mainly to reduce muscular pain and the chance of injury.
Delayed-onset muscle soreness is frequent and usually occurs after challenging or unfamiliar exercise. When a muscle is extended, the sensation of soreness normally becomes more intense. This indicates that the muscles’ built-in “stretch detectors” – known as muscle spindles – are implicated in the unpleasant sensation. The neural pain pathways are closely related to the nerve networks linked to muscle spindles. It’s possible that this response evolved to give muscles time to heal.
Stretching to prevent muscle soreness has long been advocated. But evidence suggests that stretching just before and/or just after exercise actually has no effect on muscle soreness during the subsequent days. So, stretching to try and avoid the inevitable painful follow-up to a heavy workout is almost certainly not going to get you anywhere. There is also currently no compelling evidence that stretching can help reduce injuries in activities with high injury rates.
Stretching for the purpose of developing flexibility, on the other hand, has a number of health benefits, including increased circulation and lower blood pressure. Flexibility exercises, which include both static and dynamic stretches, should be done two or three times per week, according to public guidelines.
If hammering out those stretches right after a workout is the most convenient time for you to combine your flexibility training, it won’t hurt you. If you’re concerned about injuries, your best approach is to focus on a comprehensive warm-up, which may or may not include some active stretching.
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!
First Stretch & Recovery Therapy Session at $29 (Regularly $148)
Our Recovery Therapist can get you the relief you need!
