Proper Stretching Methods

Proper Stretching Methods

Physical Therapist in Valley Stream

Although you may not think there is a wrong way to stretch, there is. Stretching properly is vital because stretching opens up your range of motion while increasing flexibility. Not stretching at all or stretching improperly drastically reduces mobility in your joints and muscles which can increase your risk of getting injured. Not stretching can increase tightness in the body, creating muscles to pull on joints which can result in pain and discomfort. The reduction of flexibility in muscles and joints can lead to a change in your normal day to day function and can contribute to stiffness. Our physical therapist in Valley Stream can teach you the proper stretching methods to help prevent injury from occurring.

Do’s and Don’ts of Stretching:

Do

  • Stretch tight muscles
  • Use traction when stretching to increase the range of motion and reduce compression or impingement of a joint
  • Control which area of the muscle is being stretched
  • Use gentle motion for rehabilitation, but don’t push the end range
  • Stretch surrounding muscles to liberate greater range of motion

Don’t

  • Hold an intense stretch for longer than 15 seconds
  • Lack of oxygen to the muscles develops under a high degree of force/tension and can increase the development of connective tissue, which decreases strength and may actually promote inflexibility
  • Stretch first thing in the morning. It is important to wait at least one hour after you wake up. Your spine swells with fluid when you are sleeping so the risk of injury is heightened if you stretch right after you wake up.
  • Hold your breath during a stretch, this will tense your muscles. Relax by exhaling longer than inhaling

Things You Need to Know about Proper Stretching Methods:

  • Always warm up first
  • After warming up, do dynamic stretches which are slow, controlled movements rather than remaining still and holding a stretch. Examples of this are simple movements like arm circles and hip rotations, flowing movements like yoga, or walking or jogging exercises
  • After your workout or competition, do static stretches. Static stretching is when you lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds
  • Never stretch to the point of pain
  • Stretch to de-stress

Physical Therapist in Valley Stream

Keeping your body in the best possible shape is ideal and not skipping out on stretching is a lot more important than you may think. If you are looking for a physical therapist in Valley Stream that can help teach you the proper techniques when it comes to stretching, Advance Physical Therapy is here to help keep the mobility in your joints and muscles fully functional!

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