Get The Most Out of Stretching

Stretching increases ROM (range of motion).  Full ROM allows for better muscle fiber engagement because your muscles can fully stretch and contract. Having a limited ROM can lead to instability, muscular imbalances, and injury. There are different ways to stretch. Let's cover three ways, dynamic, static, and SMR. 

Dynamic stretching should be performed after the warm-up. The warm-up is light intensity movement like walking or jogging. The warm-up increases cardiac output, this sends blood to the working muscles. Dynamic stretching preps muscles for movement. Light intensity movements like walking toe touches or the world’s greatest stretch are great dynamic exercises. These stretches should not fatigue your muscles.

Static stretches should be performed after the cool-down. The cool-down slowly brings the heart rate down. It should be similar to the warm-up, light intensity. The cool-down is important because it prevents blood pooling in the extremities. Blood pooling can lead to blood clots. Static stretches are held positions for 15-60seconds like the kneeling hip flexor stretch. 

SMR (self-myofascial release) can be performed after the warm-up or cool-down. This technique applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility. Fascia stabilizes and supports muscles. It can become rigid from inflammation, physical trauma, and scarring. Acute injuries, chronic poor posture, and repetitive stress injuries can be damaging to fascia. One form of SMR is foam rolling. It should be performed by rolling 2-6 inch area at a time for 30-60 seconds. Avoid rolling over joints (like fronts and backs of knees) and bony parts (like spine). 

There is a purpose behind everything we do. Give every piece of your workout your full attention and effort. Keep your body healthy, happy, and flexible! 

Happy Stretching!