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.<\/p>\n\n\n\n
Static Stretching<\/strong><\/p>\n\n\n\n Static stretching<\/strong> 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 \u201csafe 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\u201d (Ma\u0161i\u0107 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 \u2013 refer to Harvard Health<\/a> for visual and descriptive examples.<\/p>\n\n\n\n Dynamic Stretching<\/strong><\/p>\n\n\n\n Another type of stretching you can do at home is dynamic stretching<\/strong>, 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 \u2013 refer to Harvard Health<\/a> for a video example.<\/p>\n\n\n\n Helpful Tips and the Benefits of Stretching<\/strong><\/p>\n\n\n\n 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.<\/p>\n\n\n\n Here are a few tips to do so: <\/strong>\u00a0<\/p>\n\n\n\n <\/p>\n\n\n\n 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.<\/p>\n\n\n\n Visit the BC Chiropractic Association<\/a> for some helpful stretches to relieve neck and low back pain.<\/p>\n\n\n\n <\/p>\n\n\n\n References<\/strong><\/p>\n\n\n\n \u201cDynamic Stretches.\u201d Harvard Health<\/em>, 9 Feb. 2015, www.health.harvard.edu\/dynamic-stretches<\/a>.<\/p>\n\n\n\n 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<\/em>, 18<\/em>(1), 13\u201320. PMID: 30787647<\/a> PMCID: PMC6370952<\/a><\/p>\n\n\n\n Ma\u0161i\u0107, S., \u010cau\u0161evi\u0107, D., \u010covi\u0107 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<\/a>. <\/p>\n\n\n\n\n