Maintaining mobility through simple stretches can bring numerous benefits to our daily lives. As we inevitably age, so do our bodies and our muscles. Stretching a muscle enables it to extend to its full length, which in turn increases flexibility as the muscle lengthens. There are different types of stretching which include static stretching and dynamic stretching.
Static Stretching
Static stretching is an activity that extends muscles and tissues to their maximum length when held for a period of time in a stationary position. It is known to be a “safe and effective method for improving flexibility and range of motion, preventing muscle atrophy, enhancing physical functioning, and improving quality of life with minimal risk of injury” (Mašić Et al., 2024). Some static stretches include seated shoulder stretch, seated rotation, standing hamstring stretch, floor hip flexor stretch, double-knee torso rotation, and downward dog – refer to Harvard Health for visual and descriptive examples.
Dynamic Stretching
Another type of stretching you can do at home is dynamic stretching, which includes active movements where joints and muscles are able to reach their full range of motion. It is known to increase range of motion and joint flexibility, which can play a role in decreased risk of injury (Iwata Et al., 2019). Some dynamic stretches include shoulder rolls, hamstring curls, side-to-side lunges, knee lifts, and arm sweeps – refer to Harvard Health for a video example.
Helpful Tips and the Benefits of Stretching
According to Harvard Health, longer muscles and increased flexibility leads to many benefits. Some of which include increased range of motion, improvement of balance and posture, reduced joint and back pain, and decreased risk of injury (Harvard Health Publishing, 2016). However, it is important to keep in mind to stretch properly and safely.
Here are a few tips to do so:
- Warming up with dynamic stretching as mentioned above
- Aim for smooth, controlled movements and avoid bouncing when stretching as it can lead to injuries
- Hold your stretch until you feel mild tension, not pain
- Be consistent with your stretching – allocate 5 minutes of your day to stretch regularly to achieve maximum improvement
- Speak to a qualified health professional before proceeding to stretch to prevent potential injury and pain
Stretching can be an easy and effective way to enhance and preserve overall health while also improving comfort during everyday activities. By incorporating regular stretching and movement into your daily routine, you may experience improved flexibility, reduced muscle tension, and a greater sense of physical well-being. Over time, these benefits can contribute to a more active, pain-free lifestyle, ultimately supporting long-term health.
Visit the BC Chiropractic Association for some helpful stretches to relieve neck and low back pain.
References
“Dynamic Stretches.” Harvard Health, 9 Feb. 2015, www.health.harvard.edu/dynamic-stretches.
Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of sports science & medicine, 18(1), 13–20. PMID: 30787647 PMCID: PMC6370952
Mašić, S., Čaušević, D., Čović N., et al. (2024). The benefits of static stretching on health: a systematic review. Journal of Kinesiology and Exercise Sciences, 34(107), 27-39. https://doi.org/10.5604/01.3001.0054.2941.
“Stretching: The New Mobility Protection.” Harvard Health, 8 Nov. 2016, www.health.harvard.edu/staying-healthy/stretching-the-new-mobility-protection.
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