Love or hate it, you should definitely incorporate some stretching into your daily life. It helps to prevent injuries before and after a workout. It’ll help soothe any muscle or joint aches you have. Take 5 minutes out of your day to do it – like in the morning – to kick-start your day!
Why is stretching helpful?
By lengthening your muscles, you promote flexibility and your ability to have a full range of motion in your joints. [1] It also aids in better performance during physical activities, and helps to reduce stress, fatigue and anxiety. Most importantly, it always makes you feel good!
What types of stretches are there?
The two common types of stretches are dynamic and static.
1. Dynamic Stretch
Dynamic stretching refers to controlled movements. It often mimics the movement of the activity or sport that you plan to do.
Here are 2 examples of dynamic stretches; walking lunges and standing leg pendulum.
1a. Walking lunges
1b. Standing leg pendulum
Standing leg pendulums help stretch the hip joint and hip muscles, to increase mobility. The videos below demonstrate two methods you can use to perform the stretch.
Firstly, find a sturdy structure to hold on to with outstretched arms. Swing one leg back and forth, for about 5-10 repetitions. Remember to go at your own pace. Repeat with the other leg.
Next, with a similar setup using both arms, position your body a little further away, so that you can bring one leg forward. Swing your leg side to side instead. When swinging, ensure that it crosses over and beyond the other leg. Continue for 5-10 repetitions and repeat with the other leg.
2. Static stretch
Static stretching, on the other hand, refers to stretches held at a point of slight tension and discomfort. These kinds of stretches can help reduce muscle tissue stiffness. [2] It can be further separated into active and passive stretching.
2a. Active stretching
Active stretching is usually performed by oneself without assistance from any piece of equipment or another person. You may have seen joggers in parks performing quad stretches after their runs. This stretch mainly targets your quad muscles.
In a standing position, bend your right knee, guiding your right heel towards your buttock. Grab your foot/ankle firmly with your right hand. Hold onto a stable structure for some support if required.
Gently pull your right foot towards the body until you feel some – but still bearable – discomfort. Hold the position for 15 to 30 seconds, then return your leg to a standing position. Then repeat the stretch on the other leg, alternating between both legs for 3 to 5 times.
2b. Passive stretching
Passive stretching refers to a stretch that is held in one position for a set amount of time, with the assistance of equipment or someone else.
For example, in the photo above, TJ is doing a reclining leg stretch with the help of a yoga strap. If you do not have a yoga strap, you can use a necktie, scarf or even a towel. This stretches your hamstrings and calves.
To start, lie down comfortably and bring your right leg towards you, looping the strap around the sole of one foot. Then, slowly straighten the knee while bringing your foot towards the ceiling, straightening the leg as much as possible.
Use your hands to pull the strap towards your body to deepen the stretch. Try to keep your arms close to the ground for added stability. Hold this position for 15 to 30 seconds, and repeat for 3 to 5 times. Do the same with the other leg!
Did you know? In a study conducted by the Journal of Physiology, leg stretches were found to improve blood flow throughout the entire human body, as the arteries become more flexible and exhibit enhanced dilation. [3] What are you waiting for? Go get stretched!
When should I stretch?
The best time to stretch would be before and after your exercises.
Prior to exercising, performing dynamic stretches can warm up and prepare your joints and muscles through their full range of motion. This can enhance performance as well as prevent injuries.
After exercise, static stretches are recommended for cooling down. Remember to relax and breathe, as this is a good time to let your heart ease back to a normal rate and for your blood pressure to calm down. When stretching, ensure you use gentle movements and avoid bouncing. If you bounce, it can lead you to stretch deeply, instead of feeling the stretch as a whole. Remember to always take deep, long breaths!
Also, we would recommend not forcing a joint beyond a comfortable range of motion when stretching. If you feel pain when holding your stretch at the 30-second mark, try decreasing the duration (e.g., to 20 seconds). Try to integrate stretching as part of your exercise routine.
However, this does not mean that you should only stretch before/after you exercise. You can definitely stretch whenever you feel like it. This is especially useful if you have a desk-bound job. Stretching can help move and relax the body after long periods of inactivity. As mentioned above, you can set aside 5 minutes in the morning to wake your body up by doing some stretches. This will loosen tight muscles (after a long night of dormancy), improve blood circulation, and give you a great start to your day! [4]
Do approach your friendly local physiotherapist for more specific advice regarding stretching. Please do not hesitate to contact us if you have any more questions. WhatsApp us at +65 9755 3516.
Happy stretching! :)
References
[1] Harvard Health. (March 14, 2022) The importance of stretching. [online] Retrieved from: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
[2] Riley, D. A., & Van Dyke, J. M. (2012). The effects of active and passive stretching on muscle length. Physical medicine and rehabilitation clinics of North America, 23(1), 51–x. https://doi.org/10.1016/j.pmr.2011.11.006
[3] Bisconti, A. V., Cè, E., Longo, S., Venturelli, M., Coratella, G., Limonta, E., Doria, C., Rampichini, S., & Esposito, F. (2020). Evidence for improved systemic and local vascular function after long-term passive static stretching training of the musculoskeletal system. The Journal of physiology, 598(17), 3645–3666. https://doi.org/10.1113/JP279866
[4] Harvard Health. (April 1, 2020) Try these stretches before you get out of bed. [online] Retrieved from: https://www.health.harvard.edu/staying-healthy/try-these-stretches-before-you-get-out-of-bed