Stretching is very important and is beneficial in numerous ways for a variety of populations, to include geriatrics, athletes participating in sport-specific activities and for person’s undergoing rehabilitation.
Stretching Benefits:
- Injury prevention
- Improves athletic performances
- Increases ROM
- Facilitates tissue repair
Although an important part of fitness, many avoid stretching for a multitude of reasons, i.e., limited time, discomfort with stretching, fear of injuring themselves, lack of education/understanding of appropriate stretches to perform.
There are 2 forms of stretching: static and dynamic. Static refers to no movement/stationary, whereas dynamic refers to movement/change of motion. In general, studies have indicated that static stretching is usually performed after activity to avoid inhibiting muscle activity needed for performance; and dynamic stretching, which mimics motions as part of a specific activity, is performed prior to the activity as a means of pre-activity warm-up.
Examples:
Dynamic: Front and back leg swings would be performed to increase blood flow and hamstring flexibility before running as this motion mimics running.
Static: Seated hamstring stretch to increase tissue extensibility would be appropriate after recreational walking or running after the tissue has already been warmed up.
