Regular stretching is an important part of an overall fitness plan. Stretching can help reduce pain and stiffness, decrease stress, enhance range of motion, improve functional fitness, and more.
The American College of Sports Medicine (ACSM) recommends doing intentional stretching exercises 2-3 times a week for each of the major muscle groups (back, chest, shoulders, arms, legs, and core). They also note that daily stretching is most effective.
The most common types of stretching are static and dynamic.
Static Stretches
Static stretches are those which are held in the same position for 15-60 seconds such as with the neck stretch or calf stretch. This type of stretching is best done after a workout once muscles are warm. Static stretches help improve flexibility and reduce pain.
Dynamic Stretches
Dynamic stretches are active stretches where joints and muscles slowly go through a complete range of motion. This type of stretching gets the blood flowing and help muscles warm up before an activity. An example of this type of stretching would be shoulder rolls, high steps, or slowly swinging the arms in and out across the body. It is best to use stretches that mimic your everyday movements or the movements of the sport or activity you are planning to engage in.
There are many helpful websites with sample static and dynamic stretches. Here is just one for you to check out. This week, set a goal to add a bit of stretching to your ongoing fitness routine.