Stretching isn’t just a suggestion — it’s a necessity!
Can some simple physical motions dramatically improve your overall health, wellness, and quality of life? In the case of stretching, the answer is most definitely yes. Stretching exercises are a staple of physical therapy for just that reason. Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise!
In fact, according to our in-home physical therapists, stretching is an important part of one’s daily routine – whether you’re exercising or not.
Keep reading to learn more about the benefits of regular stretching and incorporating specific stretches into your warm-up and cool-down routines.
5 reasons to stretch more often
- Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physical therapist. You’ll feel the rewards of stretching during your daily routine, walking, or lifting.
- Another benefit of stretching is increased blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.
- Stretching specific exercises prior to exercising helps the muscles to achieve maximum range of motion. It also helps strengthen the muscles. That is why during physical therapy stretching is a main focus.
- Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physical therapy sessions focus on a muscle group instead of just one muscle for stretching.
- Lastly, a benefit of stretching is heightened energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. According to results of a new systematic review, “moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”
Different kinds of stretches
Connective tissue, a muscle, or a tendon are the most common targets for stretching. Stretching is used to increase flexibility, range of motion, and muscle elasticity. The following are the five most popular stretching exercises:
- Low Load
- Static
- Proprioceptive Neuromuscular Facilitation (PNF)
- Ballistic
- Dynamic
Ballistic stretch physical therapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physical therapist entails stretching with motion at different speeds and distances.
These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physical therapy involved stretching the muscle and holding it for a few seconds.
PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.
The best stretching exercises for your injury will be determined by a physical therapist and incorporated into your at-home treatment plan.
Groin stretches, quadriceps stretches, knee stretches, calf stretches, and other strengthening exercises may be included. They’ll even teach you how to do simple stretches at home with a towel. Knee stretches are common among people of all ages. Knee injuries are typical as a result of overuse or athletic injuries.
Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.
Your mobility can improve with stretching
Individuals suffering from chronic pain problems are often prescribed multiple stretching exercises by physical therapists. When you’ve become less flexible due to conditions like osteoarthritis, stretching is especially important. The less you rotate your joints, the more likely it is that your muscles and connective tissues will lose length.
This modification ostensibly restricts joint motion even more, putting you in even more pain. Stretches help increase blood flow to sore joints and increase your pain-free range of motion when used in conjunction with other physical therapy recommendations like cycling, heat therapy, or massage therapy.
Tight muscles are common in chronic pain syndromes. Muscle knots caused by syndromes like fibromyalgia and its relative, myofascial pain syndrome, limit muscle motion and activate referred pain to other parts of the body. Stretching on a regular basis will help you “untie” those uncomfortable knots.
Stretching and physical therapy
Whether you’re playing a game of tennis, training for a mini-marathon, or walking through the neighborhood, physical therapy can help you make the most of your activities.
It’s important to make sure you’re doing the right kind of stretches before and after your workout. Our in-home physical therapists can put together an exercise routine for your specific type of exercise routine.
A physical therapist can guide you regarding which types of stretches are the best for your current physical condition and the type of activities you’re participating in.
It’s also important to make sure you’re doing the right exercises in the correct way. You’ll want to make an appointment with a qualified physical therapist to learn what stretches are right for you. Physical therapy can help you make the most of your workouts and improve your overall health, all from the comfort of your own home.
Get started today
Whether you see a physical therapist or not, stretching should be a part of your daily routine. You’ll feel better, perform better, and avoid injury. Our therapists can help you discover the benefits of stretching at home. Contact Holistic Physical Therapy today to learn more!
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Tags: Natural Treatment, Natural Pain Relief, Aches and Pains, Chronic Pain, physical therapy, physical therapists, nutrition, physical activity, opioids, Rehabilitation, physical health
