Stretching is an essential part of exercise or any physical activity you are engaging in. It has several benefits, as it helps prevent falls and injuries by warming up muscles, joints, and connective tissues.
Stretching before and after exercising can help you improve:
· Flexibility
· Balance
· Speed
· Jump height
· Strength
· Endurance
· Range of motion
There are two types of stretching: static and dynamic stretching. Static stretching is when you hold a pose, like touching your toes in a hamstring stretch without moving. This helps your muscles relax and slowly get longer. It is recommended to use static stretching as a part of your cool-down after exercise.
Dynamic stretching is when you move a body part slowly and control it through its full range of motion, like doing arm circles or high knees. These stretches are best done before a workout or between sets of exercises.
Static and dynamic stretches can be:
Active: When you use your muscles to move or hold the stretch, such as when you lift your toes in the air because it stretches your calf muscles
Passive: When you rely on assisted stretching from another person, your hand, or a prop, such as using a doorframe to stretch your chest and shoulders
Stretching works best when you have the time and availability to not rush through it. If you are creating a stretching routine, it is recommended to start with a few different stretches for a total of 10 to 15 minutes. Furthermore, it is most important to focus on body areas critical for mobility, such as your calves, hamstrings, hip flexors in the pelvis, and quadriceps in the front of the thigh. It is also beneficial to stretch your shoulders, neck, and lower back.
For a 10-minute stretching routine, you can start with some basic upper- and lower- body stretching exercises, such as:
· Dynamic shoulder rolls
· Active neck stretch
· Static shoulder stretch
· Static triceps stretch
· Dynamic hip circles
· Static quadriceps stretch, standing up
· Static hamstring stretch, lying down
· Dynamic ankle circles
· Static calf stretch
Daily stretching may seem overwhelming. However, when you begin to stretch daily, it is important to take your time and not rush through it to avoid injury. Stretching is a simple way to prepare your muscles and joints for any workout and is an effective way to maximize active recovery days.
It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.