Stretching 101

What is stretching?
It is a form of physical exercise in which a specific muscle or tendon is stretched to improve the muscles elasticity and tone.

Why is stretching important?

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

Different Types of Stretching


What is static stretching:
Static stretching
 is holding a stretch in a challenging but comfortable position for somewhere between 10 to 30 seconds and lengthens the muscle. This is the most common form of stretching safe and effective for improving flexibility.

Benefits of static stretching:
Improved flexibility and range of movement, which would aid in more power generation and help prevent injury by muscular imbalance

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What is dynamic stretching:
Dynamic stretching is a form of active movement that takes your body through ranges of motion that will prepare you for your workout or sporting activity.

Benefits of dynamic stretching:
Dynamic stretches mimic the movement used in the sport or activity and increases blood flow

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What is PNF stretching:
Developed as a form of rehabilitation, Proprioceptive Neuromuscular Facilitation (PNF) is an advanced form of flexibility training that involves both a stretch and a contraction of the muscle group being targeted.

Benefits of PNF stretching:
Improvement in both muscular strength and flexibility

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“Fascia Rolling”

What is fascia?
is the body’s connective tissue. It’s a head-to-toe, inside-to-out, all-encompassing and interwoven system of fibrous connective tissue found throughout the body. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit.

Benefits to fascia stretching/rolling:
Improves range of motion, increases blood flow and reduces muscular imbalances from fascia tightening

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Laura Hobson