Maximizing Your Movement through Active Stretching

By: Tendayi Tichiwanhuyi | Registered Massage Therapist, MsC Kin. | @tendayi.rmt

In many conversations with friends, I’ve often reflected on how effortless physical activity used to feel ‘back in the day’, without the need for warm-ups or stretching. “I can do this all day” was once a statement I confidently backed up — no stretching (or so I thought) was required. Nowadays, it’s a different story. Without proper pre- and post-activity stretching, I find myself dealing with avoidable soreness and tightness in the following days. Many of my friends share similar experiences.

What is Stretching and Why is it Important?

Stretching involves lengthening muscles through movement or extension to enhance flexibility and mobility. The range of motion in our joints, crucial for any movement or sport, can be restricted by tight muscles and joint capsules. Therefore, stretching aims to reduce tension, increase muscle flexibility, and improve joint mobility. This not only enhances movement efficiency but also aids in effective post-activity recovery, reducing persistent aches and pains.

Types of Stretching

There are several types of stretching, with three main categories commonly discussed: static, dynamic, and pre-contraction stretching.

• Static Stretching: This popular method involves holding a specific position with the muscle under tension until a stretch is felt. It is effective for increasing flexibility and easing muscle tension, particularly when used as part of a post-exercise cool-down or recovery routine. Assisted stretching, performed by an experienced practitioner, is able to harness the benefits of isometric muscle contraction, which is a more effective way to improve flexibility and muscle stretch at end range of motion. For instance, a practitioner may assist in stretching your leg while you resist, allowing muscles to relax and recover more effectively, preparing you for your next activity.
• Dynamic Stretching: This technique involves actively moving body parts through their full range of motion, such as arm circles or leg swings. Dynamic stretching is ideal as a warm-up before exercise or specific sports drills. By increasing joint range of motion and reducing stiffness, it can improve power, speed, agility, and therefore overall performance.

• Pre-contraction Stretching: This method involves contracting either the muscle being stretched or its antagonist before stretching to enhance flexibility and relaxation. Proprioceptive Neuromuscular Facilitation (PNF) is a well-known type of pre-contraction stretching used by practitioners. PNF techniques like hold-relax and contract-relax involve combining passive stretching with isometric actions to achieve deeper stretches, thereby improving both resting flexibility and active range of motion. PNF is particularly beneficial for therapeutic purposes, aiding in injury rehabilitation, recovery, strength, and promotion joint mobility.

To sum it all up, regardless of your level of physical activity, the benefits and value of stretching is undeniable. It is important that we not only limit the idea of stretching to just flexibility and mobility, but to realize that with regular stretching comes injury prevention, effective recovery from sports and exercises, and more importantly it can be a great way to deal with muscle tightness, stiffness, and soreness from all of your daily life activities.

Regardless of how or when you stretch, the most important question should be “Do you stretch?”

If you have questions about stretching or are interested in an Assisted Stretch Therapy session, please do not hesitate to reach out to me at Kinetic Living!