Healthy Stretching Depends on the Right Timing

Stretching should be done at the right time and for the right amount of time

Healthy stretching is good for everyone. To get the most benefit you need to know the best time to stretch and for how long a stretch should be held. There is still a lot of confusion about the benefits of stretching because of people doing passive stretches before exercise. Improper stretching techniques like; over stretching, acute and ballistic stretching and passive stretching performed before exercise, competition or event have all led to injuries.

Improper timing of stretching is still one of the biggest factors for athletic injuries. Passive static stretching before exercise makes muscles less responsive, neurological studies tell us this, so the real issue is when and which type of stretching will help you the most. Everyone benefits from an increase in joint mobility, muscular elasticity and overall flexibility but you have to know; when and how.

Active or Passive Static Stretching Exercises

Quick Answer: Active stretching prior to Exercise and Passive stretching after.

Stretching Around The House™

The most traditional form of stretching is the “Static” stretch which is done slowly and carefully, and held in an elongated position from anywhere from 10 seconds to 2 minutes. Whether you are applying pressure (active) or allowing gravity or a partner to help the stretch (passive) the trick is to breath and relax at the point of tension so that you can feel the muscle loosen and lengthen the longer you hold it.

Neurological studies show us that traditional static stretching reduces the sensitivity of the tension receptors in the muscles spindles, while at the same time detaching dendrite connectivity in the brain which reduces the responsiveness of a muscle for up to 30 minutes. Logically speaking, static stretching should NOT be done to “warm-up” the muscle pre performance because even though it is healthy stretching, it is counterproductive to the “ramping up” your body needs pre competition/event.

The best time for Static stretching is anytime throughout your day to loosen your muscles and ease tension throughout your body.  Especially POST performance or, late in the day stretching, because post performance and pre-bedtime is when you want to reduce the tension within the muscles of your body. Also taking advantage of the “disconnecting” of your brain to your muscles and the relaxing and elongation of the muscles now that you do not need them exerted.

PNF and AIS Stretching are all Healthy forms of Stretching

Proprioceptive neuromuscular facilitation (PNF) combines static stretching with an isometric contractions (flexion of the muscle) and is healthy stretching. It was originally designed to rehabilitate patients with paralysis. Both PNF and AIS (Active Isometric Stretching) flex against the stretch which also makes them great for pre-performance!   It should be noted that, PNF stretching performed in clinical setting can be applied in a restorative capacity.

Adding a contraction to a static stretch increases the blood flow which “boosts” the flexibility and coordination of the muscles. Once the elongated muscle flexes, it shortens and a greater stretch is now placed on the soft tissue connections between the muscles and tendons and tendons and bones as well as the fascia.

What started as a rehabilitation technique turns out to be extremely effective at improving people’s overall health levels and even more beneficial for improving athletic fitness levels.

Dynamic Stretching is Healthy Stretching and Ballistic Stretching is Not

Dynamic stretching focuses on the wide arching ranges of motion within the joints of the body. Most stretching is done with a focus on linear stretching of individual muscles in specific positions or poses like Yoga but dynamic stretching engages all the various muscles within a joint or region of the body like slow flow Yoga.

Ballistic uses momentum to extend a muscle to its fully elongated position. It utilizes speed, force and momentum to maximize the stretch but the reality is that it is not always done in a controlled manner and is not considered to be safe for the average person.

Athletes are always trying to maximize their static-passive stretching abilities so that they can generate more force through increased range of motion which yields more overall energy, so this form of stretching can be used for athletic minded people who want to exert a great deal of force during competition. It is not ideal for people who want to play it safe and/or just stretch to be healthy.