Part 3 - Recovery!
How Does Stretching Enhance Recovery?
We’ve already discussed how stretching increases circulation to keep the joints lubricated with synovial fluid to allow better mobility. A regular stretch routine also increases blood flow to the muscles to help reduce muscle soreness and decrease recovery time. Research has shown that stretching for just 10 minutes twice each day can reduce inflammation and improve symptoms of pain (Berrueta et al., 2016). The better you are able to recover, the better you are able to perform! This even goes for those with joint problems such as arthritis. I get it; if you experience joint pain it’s easy to want to rest as much as possible to avoid aggravating anything further. Remember “motion is lotion” though? The more active you are, the better lubricated your joints will be to help maintain and/or improve your flexibility and range of motion. Therefore, when done regularly and properly, stretching can help reduce joint pain; conversely, skipping a stretch can actually make joint pain worse (Specialty Orthopaedics, 2019).
What Type of Stretching Should I Do?
The most common stretches are static, dynamic, and pre-contraction. From there, each stretch is broken down even further.
- Static stretches are typically held for at least 30 seconds and you can either do these stretches on your own (active) or with a partner assisting you to get into a stretch (passive).
- Dynamic stretches are generally used for the purpose of warming up and improving flexibility prior to a sport or activity. (You can think of a runner doing leg swings before going out for a run.) Active stretches in this dynamic section are only held for a couple seconds at a time, each stretch is done over a series of repetitions, and each time the stretch is meant to exceed the previous point of resistance. The ballistic stretch in this section uses a repetitive bouncing movement to trigger the stretch reflex and is generally only used for athletic drills.
- The most common pre-contraction stretching technique is the proprioceptive neuromuscular facilitation (PNF) stretch which involves a combination of static and contracted stretching. This technique generally involves a partner assisting another person to get into a stretch, isometrically contracting the muscle, causing the muscle to release tension, and allowing it to move into a deeper static stretch.
Image retrieved from Page, P. (2012)
No matter which stretching technique suits you best, it is important to find a routine you are able to incorporate consistently in order to see the best results. Focus on all the major muscle groups of the body such as the calves, quads, hamstrings, hips, glutes, low back, shoulders, and neck then move to specific areas that you want to increase in flexibility or improve range of motion (Thompson, 2008). Remember to do a light warm up prior to stretching, be gentle with each stretch, and don’t push any stretches to the point of pain as you could get injured.
What Technique Does Stephanie Use?
What I do for my assisted-stretching clients is a combination of static and PNF stretching. This combination has been found to be beneficial for increasing flexibility, mobility, and enhancing recovery for improved performance. In fact, research has shown that the PNF stretching technique is the most effective at yielding results for an immediate increase in range of motion (Page, 2012). The isometric contraction against resistance during PNF stretching helps to induce a relaxation response on the tissues. Remember the GTO that acts as a protective mechanism to not allow a stretch beyond what it feels is safe? Well, the isometric contraction of the muscle during a PNF stretch actually decreases the motor neuron excitability, so the GTO is able to relax and decrease the resistance which allows the muscle to continue further into the stretch (Clark, 2010). Often, my clients are surprised at how quickly they are able to notice a difference and end the session “feeling like a million bucks!”
NASM’s 5 Benefits of Stretching
- Increasing flexibility to prevent injury
- Reducing inflammation
- Improving strength
- Freedom of movement
- Relaxation and mental wellbeing
*Always check with your doctor before starting a new fitness routine, but see how you can give yourself the gift of improved flexibility, mobility, and recovery by adding stretching to your routine today!
Stay tuned for next week when we'll talk about the importance of a regular stretching routine and how you build one!
References
Berrueta, L., Muskaj, I., Olenich, S., Butler, T., Badger, G. J., Colas, R. A., Spite, M., Serhan, C. N., & Langevin, H. M. (2016). Stretching Impacts Inflammation Resolution in Connective Tissue. Journal of cellular physiology, 231(7), 1621–1627. https://doi.org/10.1002/jcp.25263
Clark, M. (2010). NASM’s Essentials of Corrective Exercise Training. Philadelphia, PA: Wolters Kluwer Health.
NASM. (2021). The Benefits of Stretching: Learn the Advantages of Flexibility. Retrieved from: https://blog.nasm.org/the-benefits-of-stretching?utm_source=instagram&utm_medium=social&utm_campaign=organic&utm_content=benefitsofstretching110621
Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
Specialty Orthopaedics (2019). Can Stretching Relieve Joint Pain? Retrieved from: https://specialtyorthony.com/2019/08/exercise/can-stretching-relieve-joint-pain/
Thompson, D. (2008). FACSM Fitness Focus Copy-and-Share, ACSM's Health & Fitness Journal, 12(5). doi: 10.1249/FIT.0b013e318184516b