WHEN and HOW OFTEN Should I Stretch? (PART 1 of 2)

This is actually a very common question I get asked.  Most people have heard or read so many different answers they aren’t sure which information is right.  Often, they’re afraid to stretch at all because they don’t want to do something wrong or make things worse. 

Well, I completely understand why people are confused. 

The reason is this…
​
…the answer to this question really depends on the WHAT, the WHY and WHO is asking the question!  

• Do you have a tight muscle or stiff joint? 
• Why is it tight? 
• Did you have a good workout yesterday?
• Did you injure yourself recently or do have an old injury?  Maybe you’ve had surgery.
• Do you have arthritis or another health problem that affects the area? 
• Do you need to improve your flexibility or are you just trying to maintain it?
• Do you want to improve performance or reduce risk of injury?

You’ll get a slightly different answer depending on your specific situation and your overall goals.

It’s no wonder people are confused!

Before I answer the question of WHEN and HOW OFTEN, first I want to talk about the different types of stretching and how to stretch properly.  This is just as important and often adds to the confusion around stretching for a lot of people.

So, we’ll cover that here in Part 1…

Then we’ll get to the WHEN and HOW OFTEN later in Part 2. 

There are several types of stretching – static, ballistic, dynamic, PNF (Proprioceptive Neuromuscular Facilitation)
– and each type of stretching has its benefits and uses.

• Static Stretching is done by moving into a stretch in a slow and controlled manner to the point where a strong, but comfortable stretch is felt.  The stretch is then held at the end position for a period depending on individual tolerance and goals.  This type of stretching can easily be done by just about anyone and will generally be most effective if the area is warmed up first.

• Ballistic Stretching is done by moving into a stretch a little faster to give the muscle a “quick stretch” beyond it’s normal range and then using the stretched muscle as a spring to quickly release the stretch.  Basically, a bouncing or jerking motion.  There are concerns of possible injury with this type of stretching for the average person, but ballistic stretching can be beneficial for some people when done after a good warm up.  This type of stretching is more likely to be used by highly trained athletes. 

 

• Dynamic Stretching is stretching done by actively moving into the stretch in a controlled manner, but the stretch is not held at the end like with Static Stretching.  After doing a light warm up, Dynamic Stretching can be used to prepare the specific muscles you will be using in your workout or activity, which can enhance your performance and reduce risk of injury.   For example, if you are going to do weighted squats at the gym, you might do some free squats or squats with the bar only before adding more weight.  If you are going for a run, you might do some walking lunges first.  Basically, you want to try to mimic the exercise or activity you are about to do as closely as possible to activate, warm up and stretch the very same muscle fibers you are about to work. 

• Proprioceptive Neuromuscular Facilitation or PNF is a more advanced form of stretching that is often used as part of a Physical Therapy treatment plan because of how effective it can be in improving flexibility.  PNF stretching is easiest when done with a partner but can also be done without a partner by using a fixed object in the “contract” phase. 

PNF stretching isn’t hard to learn.  Here’s how…

• First, move into position so the muscle being stretched is under light tension.
• Second, contract the muscle for about 5-10 seconds using your partner or a fixed object for resistance.
• Third, relax the contracted muscle, move further into the stretch and hold for 10-30 seconds. 
• Fourth, back out of the stretch slightly then repeat the contract and relax phase of the stretch 3-4 more times.

Not too difficult right?

Now that we’ve discussed the different types of stretching and who might be more likely to use and benefit from each, hopefully you are a starting to get a clearer picture of which type, or types of stretching might work best for you.

In general, most average active adults will typically use static and dynamic stretching the most.

And now you're more prepared for Part 2! 
  
Coming up next (in Part 2) we’ll answer the question…WHEN and HOW OFTEN Should I Stretch?

In the meantime, if you still have questions about which type of stretching is best for you or need guidance on stretches to help with a specific problem you have…let us know!

We are here to help!

We’d love to hear from you and would be happy to answer your questions.  Please email me at info@purelyprimalpt.com.  I read and respond to every email.

If you’d like to arrange a time TALK TO A PT ON THE PHONE just click on the link to let us know.

Or give us a call at 503-744-0046.

Best in Health,

Dr. Julie Krueger