What’s the Best Way to Stretch?

15313-a-healthy-young-woman-stretching-outdoors-pvBy Michele S Jang, PT

I recently read an article published by The New York Times titled, Stretching: The Truth. Often we have been taught to perform static stretches and hold them for 30 seconds.  The University of Nevada, Las Vegas conducted a study that showed static stretching actually resulted in less muscle strength in athletes. Other similar studies have reported that static stretching reduces muscle strength by as much as 30%. So are we to just throw out static stretching all together?  Here are some of my thoughts on stretching.

The goal of stretching is to help elongate muscles.  Tight muscles have been targeted as one of the reasons why someone may have pain such as sciatica or even bad posture.  Stretching can be performed in two ways.  Static stretching involves holding the muscles in a stretched out position for an extended period of time; 30 seconds to even minutes.  Dynamic stretching incorporates gentle active movements. An example of dynamic stretching is standing and rhythmically twisting from your waist, arms passively dangling. This motion creates rotational stretching of the spine.

I personally feel that both types of stretches are beneficial.  Static stretches are excellent for cooling down after you’ve participated in an athletic endeavor when your muscles are warm, supple and fatigued.  Static stretches are also excellent for those who need increased awareness of proper body mechanics.  Additionally, static stretches are beneficial when someone is experiencing an acute injury.  

In comparison, dynamic stretching is wonderful when preparing for sport-specific activity such as golfing, martial arts, dancing, gymnastics, volleyball, tennis, rowing etc.  Dynamic stretching should mimic motions similar to those the person will be performing.  Stretching in this manner should reduce the likelihood of muscle weakness observed in the University of Nevada study on athletes, while still maintaining the benefits of improved flexibility and reduced likelihood of injury.

Whether you perform static or dynamic stretches, remember to incorporate your breathing with your stretches as deep breathing helps circulate oxygen in your body to help to relax the muscles.  Spirit Winds regularly utilizes both types of stretching for our athlete and non-athlete clients. Let us know if we can help you too!

Michele Jang
Michele Jang

Michele S Jang, PT is a physical therapist who likes to look outside the box. She has been a physical therapist for over 21 years and has extensive training in manual therapy or the use of hands to help rehabilitate the body. Michele has been an instructor both in the United States and abroad. She offers Free Consults on Tuesday afternoons. Michele also has a team of therapists at Spirit Winds who offer an array of expertise on exercise, fall prevention, foot and shoe assessments, body mechanics and proper breathing technique to increase awareness and healing. Michele can be reached at 805 543-5100 or [email protected].