How to stretch better
For a lot of people stretching is one of the first things they try when experiencing pain. This could be because it’s also one of the first things people are taught when it comes to movement and exercise.
However, the latest evidence coming out tell us that strength training can have the same benefits in regards to active range of motion as stretching. So why do we stretch? Why should we stretch? And how can we stretch better?
Stretching can be divided into two types – dynamic and static. Dynamic is repetitive movements relating to the upcoming task – so swinging your arms before a swim or legs for a run. Static is holding one position that can target single or multiple areas. Typically the advice is to do dynamic warm ups / pre exercise and static stretching post.
Why should we stretch?
I personally am a big believer in stretching and believe there are a number of advantages that sometimes our research can’t fully replicate/prove. So many of our clients that come in have high stress lives and high expectations on their performance. Stress/anxiety/nerves can all lead to a build up in our neural and muscle tension. By including stretching in their program we give them a chance to hopefully spend some time actually relaxing and giving some positive feedback to their bodies. By now most people are aware of the positive benefit of breathing exercises, mindfulness etc and these can all be practiced whilst stretching.
From a performance perspective it also gives people a reference point to how far they can actually move. If they aren’t trying to replicate a similar range with their strength training they know they are just cheating themselves from potential gains.
How can we Stretch Better
This is a pretty simple task and relates back to my opening statement about strength training. The secret to being able to stretch better is making it as active as possible. If we take dynamic to start with, create some kind of stability in the body in the opposite direction will force the muscles to work a little harder to get to their desired length. Let’s go leg swings. If you can create more stability in your stance leg and trunk not only will this warm up those areas for the stability element of your run, it means that your extensors/flexors will work harder to create the swing and thus be better prepared.
If we then look at static stretching – ie: quads stretch. Hold your ankle on the leg to be stretched, active your core and glutes making sure those areas don’t move, slowly pull the ankle backwards, push the hip forwards with the glute but also mildly try use the quads to push into the hand and you will feel a much more intense stretch but likely in the same range you would previously have stretched too.
By making all of your stretches more active like this you can start to get them working in their end range capacity. The benefits of this can transfer over into injury reduction, less tightness post activity and improved performance.
If you want to start integrating more into your program but aren’t sure how, or simply want to be better at it why not book an appointment so we can show you how!
