We’ve all been told to stretch before and after exercising. You may be asking why. Well for starters, a few benefits of incorporating stretching into your daily routine include an improvement in flexibility and posture. In addition, stretching can act as an injury prevention method. By stretching, you are also preparing your muscles for a more fluid movement that have an extra boost of nutrients distributed because of the stretching, which will leave you a little less sore after a tough workout.

Stretching can be a simple 10-minute routine 2-3 times a week to help loosen your muscles and keeping your body healthy. There’s more to stretching than just pulling your foot to waist to stretch out your quads. See the four types of stretches you should be incorporating into your daily routine:

 

Static Stretching

As the most common form of stretching, static stretching has you hold a stretching position for 10-30 seconds. These positions are typically challenging, but comfortable.
 


 

Dynamic Stretching

This form of stretching is the moving version of a static stretch. From your position, you perform a movement 10-12 times to help with range of motion.  Typically these stretches mimic the movements of the activity that is to be performed.



 

Ballistic Stretching

When performing a ballistic stretch, the focus is on a bouncing motion, which extends the range of motion in your muscle. Though at times a controversy amongst the medical field, this form can help improve your performance by allowing or a wider range of motion for the competitive athlete.

 

Myofascial Release

Through the use of a foam roller or similar object, you can relieve the tension in your muscles that are deep within your muscles. For 30-60 seconds, roll back and forth on a small selected area. The amount of pressure applied is up to the stretchers discretion.
 

 

Give these 4 types of stretches a try and even get creative! Keep your muscles happy and healthy by providing them with an abundance of nutrients from a simple 10 minute daily stretch.

 

References:

https://www.acefitness.org/blog/2966/what-are-the-different-types-of-stretching

The fitness and nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding personal exercise.