Why You Should Take the Time to Stretch!
As I lay here icing my shoulder due to some serious pain, I can't help but regret my poor decision to ignore my bodies cues and consider myself "too busy" to take the time to stretch. After returning home from vacation, while I did run, do resistance band work, and a few body weight moves, I wasn't partaking in my normal exercise routine (weight lifting). Once I returned home I was anxious to get back to it... so I did! Well, after 2 weeks off, introducing it again had my body feeling sore, AND my upper back has been pretty darn tense as well. But no, I didn't let this stop me from continuing my workouts, nor did I take the time I should have to relieve some of that tension with foam rolling, or a good stretch session. Had I taken the time to do those things, I wouldn't be laying here kicking myself, missing my Saturday workout, or feeling regret in the form of pain.... Why am I sharing this with you? Because I don't want you to make the same mistake. I like to think that's why I'm here, that's why I started this blog. So that I can spread some knowledge. I learned from my mistake, and hope to help you to dodge that bullet and live your life pain free!
Allotting ourselves the time to stretch whether its post workout (best time), or even throughout the day when you feel like your muscles could use some loving, is extremely important to helping our bodies remain healthy. While I know this, and you may know this as well, it's not necessarily the most fun... and unfortunately that makes it easy to skip. SO, for your benefit, (and obviously my own as well), I want to share with you different types of stretching, as well as reasons why stretching is just as important if not more important than exercise itself!
Types of stretching:
Self-myofascial release (foam rolling)
used to help correct existing muscle imbalances, reduce trigger points (knots within muscle) and inhibit overactive musculature. Can be used before and after exercise.
Examples: Rolling calves, IT band, adductors (google)
Static stretching
used to correct existing muscle imbalances and lengthen overactive (tight) musculature. Can be used before or after exercise.
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
Examples: Static calf stretch, static hip flexor stretch, static upper trapezius. (google)
Active stretching
used to increase the extensibility of soft tissues through reciprocal inhibition. Some evidence shows that forms of active stretching can increase joint range of motion and muscle flexibility.
Examples: Active kneeling hip flexor stretch, active pectoral stretch. (google)
Dynamic stretching
used to increase flexibility with optimal neuromuscular control.
Examples: Prisoner squat, multi-planar lunge with reach, single leg squat touchdown. (google)
Why we should partake in stretching:
Increases joint range of motion
A healthy range of motion around joints is critical for optimal function. Joints that lack a healthy range of motion are more likely to get injured.
Corrects muscle imbalances
Muscle imbalances are very common and a lot of the time are caused by pattern overload. Pattern overload is when you consistently repeat the same pattern of motion. (Baseball pitching, long distance running, cycling). Often time gym members train with the same routine repetitively. Taking part in any of these activities places abnormal stress on the body. Pattern overload is not only common during exercise, but can happen with certain jobs as well. Sitting for long periods at a computer can put repetitive stress on your body. Stretching helps correct these imbalances, and improves posture!
Improves posture
Muscle imbalances are one of the main causes of poor posture. This means that one muscle group is too tight, while another is too loose or weak. In order to improve your posture, you need to stretch the overactive muscles and strengthen those that are under active.
Decreases the excessive tension of muscles
This makes sense doesn't it... give your muscles some loving when they are feeling sore, and they will thank you by relaxing a bit!
Relieves joint stress
Less stressed joints = happy body and decreases the likelihood of injury.
Prevents DOMS (delayed onset muscle soreness)
DOMS is what comes on a day or two after exercise, where our muscles feel nice and sore, and we can most definitely tell we did something the day before... It's up to you to determine whether it's a good pain or a bad pain. I typically embrace the soreness when it's in my glutes. HELLO BOOTY GAINS ;)
Decreases likeliness of becoming injured
Increasing the flexibility of a muscle tendon promotes better performance, and decreases number of injuries.
Maintains the normal functional length of all muscles
When certain muscles are tight, often the muscles that surround will also tense up to help protect that muscle from getting hurt even more. Stretching allows all muscles to work how they are supposed to work!
Improves neuromuscular efficiency
Neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles to produce force (concentrically), reduce force (eccentrically), and dynamically stabilize (isometrically) the entire kinetic chain in all 3 planes of motion. Stretching allows this to work properly!
Improves function
When our muscles are well taken care of, doesn't it make great sense that they would work better as a result!
After reading through this, I hope that you are now more motivated to take that extra time to care for you body and stretch it out! It will all be worth it in the end!
-Kels