In part one of our blog posts on stretching, we looked at what stretching is, common types, and their benefits (read part one here).
Today in part two, we’ll look at the difference between stretching and warming up, what the research tells us and how Feel Amazing Chatswood can help introduce you to stretching that is right for your body’s needs, so you can get the most benefit out of your treatments and any exercise program you are doing away from the clinic.
As mentioned, stretching not only helps improve flexibility, range of motion and injury prevention, but can be profoundly effective for your wellbeing. There are many benefits to stretching which include increased range of movement, improved circulation and blood flow, better balance, and relief from muscle tension and pain. So why wouldn’t you want to stretch regularly?! What is important is that you do stretches with the correct technique.
Stretching versus warming up
Stretching and warming up both play crucial roles in preparing your body for physical exercise, but they target different aspects of preparation. Warming up primarily focuses on gradually increasing your heart rate and body temperature, which enhances blood flow to your muscles and primes your cardiovascular system. This is typically achieved through light exercises such as jogging or brisk walking. This helps to improve overall readiness for more intense activity. A proper warm-up generally lasts around 5 to 10 minutes and helps reduce the risk of injury by preparing your body for the demands of exercise.
On the other hand, stretching is aimed at improving flexibility and range of motion in your muscles and joints. Dynamic stretching, which involves moving parts of your body through their full range of motion, is best incorporated into your warm-up routine. This type of stretching helps enhance your muscle flexibility and joint mobility in preparation for exercise. Static stretching, where you hold a stretch for a period, is more effective after your workout to aid in muscle recovery and reduce stiffness. By combining a thorough warm-up with appropriate stretching, you can enhance your exercise performance and minimize the risk of injury.
What does the research say?
Current research on stretching is an area of growth, focusing on its effects on flexibility, athletic performance, injury prevention, and overall health. Here are some key areas of interest based on recent studies:
Research supports that both static and dynamic stretching improve flexibility and range of motion. Static stretching has been shown to increase flexibility more effectively when performed regularly.
An improvement in sports performance in the areas of strength and agility can be seen if you stretch the intended muscle in proper form for less than 60 seconds and combine static stretches with more active warm-up exercises.
Strength training becomes more time-efficient as the application of tension to muscles and connective tissues start a cascade that leads to protein synthesis – the building blocks of how your muscles get bigger.
Stretching is associated not only with improved arterial function but also with reductions in resting heart rate and blood pressure and increased vasodilation.
Flexibility reduces injuries by improving balance. Better balance reduces the risk of falling and helps mitigate the damage if you do take a tumble.
In summary
There is a common misconception that you must do a lot to achieve results. Stretching does not have to be a challenge or a chore. You can increase your flexibility by stretching to the initial point of discomfort. Even doing stretches such as the child’s pose or the cat-camel 1-2 times a day for at least 30 seconds can go a long way over time. It should be noted that stretching should be tailored to your body’s needs, so if you have any joint issues or hypermobility, then seek professional advice before commencing a stretching or exercise program.
Overall, stretching improves flexibility, which makes movement easier, improves balance, and reduces the risk for falls and other types of injuries. It can also lead to small improvements in strength. Less obviously, stretching improves several aspects of cardiovascular function, including circulation.
How can we help?
At Feel Amazing Wellness our qualified and trained practitioners can teach you correct stretching techniques to ensure you’re doing them safely and getting the most benefit. This helps prevent injury and maximizes the effectiveness of your treatment session.
Our Chiropractor can also design a stretching program that fits into your overall wellness plan, integrating stretches with other aspects of fitness and health like strength training. Regular treatment sessions can help track your progress and adjust your stretching program as needed, ensuring that you continue to improve and avoid or manage plateaus.
References
Behm, D. G., Kay, A. D., Trajano, G. S., Alizadeh, S., and Blazevich, A. J., “Effects of Stretching on Injury Risk Reduction and Balance” (2021). Journal of Clinical Exercise Physiology, 10(3), pp. 106–116.
Behm, D. G., Blazevich, A. J., Kay, A. D., and McHugh, M., “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review” (2015). Applied Physiology, Nutrition, and Metabolism, 40(1), pp. 1–10.
Behm, D. G., Kay, A. D., Trajano, G. S., Alizadeh, S., and Blazevich, A. J., “Effects of Stretching on Injury Risk Reduction and Balance” (2021). Journal of Clinical Exercise Physiology, 10(3), pp. 106–116.
Wackerhage, H., Schoenfeld, B. J., Hamilton, D. L., Lehti, M., and Hulmi, J. J., “Stimuli and Sensors that Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise” (2019). Epub
Kato, M., Green, F. N., Hotta, K., Tsukamoto, T., Kurita, Y., Kubo, A., and Takagi, H., “The Efficacy of Stretching Exercises on Arterial Stiffness in Middle-Aged and Older Adults: A Meta-Analysis of Randomized and Non-Randomized Controlled Trials” (2023). Journal of Aging Research, 2023(5), pp. 1-15