Benefits of Stretch
Physical Benefits:
Improve flexibility, mobility & ROM
Allows your muscles, joints & fascia move more easily through their range
Improve performance within everyday life activities & physical activities
Reduce risk of injury
Improves recovery rate when injured
Increases blood flow & circulation allowing better delivery of oxygen, nutrients & water throughout the body
Reduces stiffness & soreness
Improves posture & alignment
Improves movement to feel lighter, effortless & airy
Corrects compensation in muscle/fascial shifts and imbalances
Mental & Emotional Benefits:
Reduces pain, which can be a major contributor to good mental health
Increases relaxation
Increases energy
Enhances mindfulness & self-awareness by being in the moment
Improves how you feel overall
Increases quality of sleep
Great motivator to help get someone moving & exercising
Types Of Stretch Used
Static:
Slowly move a muscle into its longest point & hold for 20-30 seconds without bouncing
PNF:
Stretching a muscle, lightly contracting the target muscle against resistance, then relaxing it and moving it further into a stretch. This method tricks the muscle and nervous system allowing the muscle to achieve a deep and lasting stretch. This is the most effective method of improving flexibility.
Perpetual Movement:
Unlike static stretching, this method involves moving & stretching the joint through its ROM using continuous, fluid movements, targeting different muscle fibers during the stretch.
Traction:
Separating a joint gently to create some space within the joint capsule. It is used to relax muscles, tendons & ligaments to relieve pain & reduce pressure within that space.
“Through stretching, we discover the rhythm of our own bodies.”