Many often hear, or are told, to stretch every day, especially to stretch before and after working out. But did you know there are different types of stretching? There are two main types to include as part of your stretching routine: static and dynamic. In this article, we'll focus on static stretching.
Static stretching is defined as stretching with nonmovement of muscle and joints. This involves holding a specific stretch for a certain amount of time. For example, bending down to touch your toes and holding, stretching your arm across your body and holding, etc. Studies have shown including static stretching after a workout, not before, is more beneficial with improving flexibility. This is because our muscles are already warmed up, which allows for an even deeper stretch. It also reduces the risk of overstretching, which can lead to muscle injury. Lastly, another benefit to completing static stretches after a workout is that static stretching activates what is called our parasympathetic nervous system. Activation of this system is what helps our body feel less stressed and calm, which just further supports how exercise can help our bodies both physically and mentally!
When completing static stretches, include a mixture of upper, mid, and lower body stretches and keep in mind 3’s the key!
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Hold your stretch for 30 seconds. If you can’t hold for a full 30 seconds right away, start with 10 or 15 seconds and repeat the number of times needed to get you up to 30 seconds total.
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Rest for 30 seconds between stretches.
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Aim for 3 sets of each stretch.
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Stretch at least 3 days per week.
Remember to always check with your physician before starting any new exercise regimen.