How Much Do You Know About Stretching?Leave a Comment
People always mention the importance of stretching, but what does that truly mean? There are many stretching options for you, and the benefits of stretching vary with the type and how they are performed. How much do you know about stretching?
1. What are two common types of stretching?
A. Static and dynamic stretching are two common types of stretching. Static stretching is more focused on gaining flexibility and where a position is held with the targeted muscle on tension to the point of a stretching sensation. Dynamic stretching is a “moving stretch,” such as when a limb is moved through its full range of motion to end ranges and repeated several times.
2. How long should you hold a static stretch?
Answer: B. 30-60 seconds
3. Which of these is an example of a dynamic stretch?
E. All of these are examples of dynamic stretches that could be performed before a workout or sports practice.
4. What should you NOT do when stretching?
D. None of these are encouraged when stretching. You should always breathe during stretching to help focus on relaxation. Bouncing or ballistic stretching at end ranges is not recommended due to the possible increased risk of injury2. Stretching when muscles are cold is also not recommended; the best time to perform static stretches is when the body is warmed up or as part of a cool-down.
5. When is the best time to perform dynamic stretches?
Answer: A. Dynamic stretching within an activity-specific warm-up is ideal prior to workouts or competitions
6. Why should you perform static stretches?
Answer: D. Static stretching prior to a workout or competition has been shown to be detrimental in some cases1. Post-stretching strength deficits have been found after static stretching1 in athletes for running and vertical jump height. Static stretching can be added to a cool down or after a workout. This type of stretching is ideal when the muscles are warm and can help with overall flexibility.
If you want to learn more about proper stretching or ask questions, schedule a free assessment in clinic or virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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1. Page P. CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION. International Journal of Sports Physical Therapy. 2012;7(1):109-119.
2. Medicine ACoS ACSM’s guidelines for exercise testing and prescription. 7th ed. Baltimore: Lippincot Williams Wilkins; 2006