Stretching 101
“What do you mean there’s more than one kind?!”
I kid you not but there is more than one kind of stretching out there! Stretching is a great way to show your body some self-care and as a Massage Therapist it’s one of my top suggestions I give my clients. The two types of stretching that we are going to share with you is Active Stretching vs. Static Stretching: What makes them different, what do they offer, and when should we use them?
1. Active Stretching
Definition: Involves using your muscles to hold a stretch without external assistance.
How it works: You contract the muscles opposite to the ones being stretched, holding the position actively.
Purpose: Focuses on developing strength and flexibility in the muscles.
Duration: Usually held for shorter durations (5–15 seconds) and often repeated.
Example:
Raising your leg and holding it in position using only your leg muscles without assistance.
Arm circles or dynamic yoga poses.
Benefits:
Improves muscle control and balance.
Enhances active range of motion.
Prepares muscles for activity, making it great as part of a warm-up.
2. Static Stretching
Definition: Involves holding a stretch in a fixed position for a prolonged period, often with the help of body weight, a partner, or props.
How it works: You move into a position and hold the stretch passively without muscle engagement.
Purpose: Focuses on lengthening muscles and increasing flexibility.
Duration: Typically held for 15–60 seconds or longer.
Example:
Sitting and reaching for your toes to stretch the hamstrings.
Holding a butterfly stretch for the inner thighs.
Benefits:
Relaxes muscles and relieves tension.
Increases overall flexibility and reduces stiffness.
Best used after workouts or as part of a cooldown.
Which to Use?
Before Exercise: Use active stretching or dynamic stretches to warm up and activate muscles.
After Exercise: Use static stretching to cool down, improve flexibility, and relax muscles.
Both types are beneficial depending on your goals and the timing of your workout!
Stretching can provide you with so many benefits to assist your body and inner self that we have different options to choose from. Hopefully this little bit of information informed and motivated you to take a moment in your day and pick stretching for your next self care activity and help you find your “A Better Body”.
Last but not least, some of our massage therapists are trained to incorporate some stretches during your massages. Talk to your provider about adding that to your sessions and book an appointment today.
