Learn How to Stretch Correctly
Learn How to Stretch Correctly
Learn the Different Kinds of Stretching and How to Make Them Work for You
Stretching is a kind of generic word we hear all the time from trainers, therapists and even doctors. We are continuously reminded of the many benefits that come along with performing this simple task but typically do not take the time or even have the know-how to complete an effective and efficient stretching routine. As we age, many of us are experiencing stiffness and tightness in our backs, hips and legs. This tightness can be lessened and even prevented by stretching muscles around the knees and hips like the IT band, the adductors, the quads, and hip flexors.
While the tendency is to focus solely on the lower body, it should be stressed that the upper body should not be overlooked. Your upper body is home to your “tower of power”. By strengthening and stretching your entire torso, you are creating an injury resistant and stabilized core that acts as the fulcrum for all motion. Your shoulder protocol should focus on stretching the shoulder and its many attachments like the triceps, biceps, pectoral muscles, deltoids, and rotator cuffs - moving them through full range of motion.
There are three kinds of stretching. Combine them strategically (yet simply) and you’ll prepare your muscles to expand and contract quickly, upping your flexibility and promoting healing between workouts and daily activities.
DYNAMIC STRETCHING is moving your arms and legs through a range of motion without stopping to hold any single position. This is a good way to stretch before a workout or right after a light cardio warmup.
STATIC STRETCHING is stretching a muscle as far as you can without pain and then holding it there for typically 15-30 seconds. This form of stretching is best completed after a workout or after completing some form of strenuous activity. Static stretching is important because when you stretch a muscle, sensory receptors pick up the info and send it to the central nervous system, which signals your muscles to contract. If you hold steady, your muscle will relax to protect itself.
MYOFASCIAL STRETCHING applies pressure to different muscles by sliding parts of your body over a foam roller. This form of stretching can be done anytime and actually hits the fascia - the membranes that surrounds the muscles. Translation: you are bulldozing knots so muscles can contract without grinding against each other.
If you are interested in learning more about stretching, Core Performance offers a weekly Deep Stretch Class every Tuesday morning at 7:00am. Our Deep Stretch Class will provide you with a total body stretching routine that will elevate your day and loosen your tight muscles. The class runs about 60 minutes and costs $10. (Packages are available.) For more information, please contact me at 716-698-1198 or email kduke65@gmail.com.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance) go to www.coreperformancefitness.com or call her directly at 716-698-1198.
