Stretching is a vital part of an active lifestyle. Reduced muscle tension, a greater range of motion, and enhanced flexibility are a few of the benefits that may motivate you to stretch consistently.
In this article we explore the advantages of regular stretching with physiotherapist Nutnarinee Lerdsatittroong, better known as Khun Prahn. She’s the founder of Hua Hin’s ‘The Movement Clinic’, offering a range of services all about improving mobility.
Stretching keeps the muscles flexible, strong, and healthy. We need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.
“Regular stretching keeps muscles long, lean, and flexible, and this means that exertion won’t put too much force on the muscle itself,” says Khun Prahn. Healthy muscles also help a person with balance problems to avoid falls.
Physiotherapists understand the techniques and benefits for both active and passive stretching, and can help you choose the right one for the right time. Khun Prahn says that the starting point, that is a correct posture before any stretching begins, is very important to ensure a balanced effect.
Active Stretching means there is no external force being provided. You are actively moving one muscle group to stretch another. Active stretches can be completed without a stretching partner or stretching accessories.
Passive Stretching involves an external force such as through partner stretches, using stretching accessories and/or just using gravity to assist your stretch.
DYNAMIC STRETCHING VS. STATIC STRETCHING
Dynamic stretching is actively moving joints and muscles with sports-specific motions for around 10-12 repetitions, targeting certain muscle groups. Dynamic stretching should mimic the activity or movement that you’re about to engage in.
For example, if you are a runner it is important to warm up your legs with motions such as; walking lunges, knee to chest, and heel to butt (all while standing and taking steps forward). Dynamic stretching warms the muscles, increasing blood flow circulation, which then reduces resistance and increases flexibility.
Khun Prahn highly recommends dynamic stretching before any type of activity or exercise, but particularly when speed, power or agility is important.
Static stretching involves moving a joint as far as it can go and holding it for a length of time, typically 30 to 60 seconds. Static stretching is best for post-workout and cool down. Static stretching after exercise can help 15 to 30 seconds
To summarise, dynamic stretching is best for PRE activity to warm muscles up and static stretching is best for POST activity to cool everything down and help muscles recover quicker.
The idea of daily stretching may seem overwhelming, but Khun Prahn says you don’t have to stretch every muscle you have everyday. “The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.”
Stretching once won’t magically give you perfect flexibility. You’ll need to do it over time and remain committed to the process. “You’re not going to improve flexibility after one or two sessions,” says Khun Prahn. “It takes weeks to months and you’ll have to continue working on it to maintain the improved flexibility.”
Start by allocating 5 minutes of stretching to a warm-up or cool down after your regular exercise routine. On days you don’t exercise, still spend about 5-10 minutes stretching when you have free time to loosen up tension in your body.
You can stretch at any time in the day, however, muscles tend to be tighter when we just wake up so it’s important to warm up with a light jog or dynamic movements before getting into static stretching if choosing to stretch first thing in the morning. Stretching at night and before bed may also help improve sleep quality.
About The Movement Physiotherapy Clinic: https://royalcoastreview.com/2022/03/changing-lives-through-movement-a-thai-physiotherapists-mission-in-hua-hin/
An introductory video about stretching exercises: https://youtu.be/G_vwATZYJV4
