4 Types of Stretches That Can Dramatically Benefit Your Physical Health

When you begin a workout or physical therapy routine, you should complete a set of stretching exercises beforehand to help you limber up and prevent injuries. However, many people don’t receive any instructions on the proper way to go about stretching for their specific program. A licensed physical therapist can teach you how to complete the correct stretching exercises before you begin your workout. If you aren’t sure what direction to start, contact TheraFit™ today for more information!

To make sure that you can avoid hurting yourself, here are four types of stretching exercises and their health benefits to guide you!

Passive Stretches

When you think of stretching, you might tend to think of passive techniques. Whether the pose is held by hand or with gravity, one is largely stationary and exerts a force to extend the target muscle by reaching the outer limits of the range of motion.

Poses that can be held for a long time should signal to you that the muscle isn't reaching its outer capabilities, and warrant a gradual, deeper stretch. Toe touches are stretches meant to strengthen the hamstrings, but they are typically done incrementally.

Passive stretching is great for promoting overall balance and flexibility. The extension of muscles before intense exercise or activity can hinder explosive abilities, making it a better choice for cooling down after a workout rather than immediately prior to major exertion.

Active Stretches

Active stretching techniques require you to hold a position or pose using only the muscles in the corresponding group to the one being targeted. For example, consider an ankle being flexed back and forth. The calf muscles involved in holding your toes in a pointed position or raised toward the shin are referred to as the "agonist" and "antagonist," as they perform opposing functions. In any stretch, the agonist muscle is the one contracting, the antagonist is the one being extended.

Even though this technique can be applied all over the body, make sure to allow the limbs or joints in question to move naturally through their full range of motion, holding at each end. This is best for warming up before a physical activity, rather than lengthening the muscle as part of a proactive program to improve flexibility.

Proprioceptive Neuromuscular Facilitation Stretching

PNF stretching is a set of techniques most commonly utilized in a physical therapy or rehabilitation setting to restore range of motion to an injured or weakened muscle.

For PNF stretches, start by moving the specific limb or target muscle into a stretched position, and then contract that muscle group for 4-6 seconds while a helper or fixed object (like a wall or table) provides resistance that ensures nothing is moving. Release the contraction, and hold the stretched pose in place for 20-30 seconds before shaking loose and taking another 30-45 seconds to relax completely and then repeat in cycles.

By combining both passive and active elements, PNF stretching can be a highly effective choice, and create a safe set of exercises to aid in recovery.

Stretching is all about improving performance and preventing injury, so it's critical you understand when each one is necessary in order to really enjoy the benefits. You don’t want to get overconfident by moving too quickly in an attempt to speed up gradual improvements!

Dynamic Stretching

Dynamic stretching techniques are a bit more interactive because they put the body in motion. Dynamic techniques rely on momentum to flow through a series of repeated movements. One example is a hamstring stretch, in which the leg is kicked upward through its range of motion, and gradually increases in height with each pass.

One example of how dynamic stretching can be utilized in sports is a baseball player or preparing for a throwing motion. They would begin their shoulder warm-up with widening arm circles, expanding the range of motion little by little until the regular full range is accounted for.

It's important to know your limits when it comes to your own range of motion, as excess momentum can overextend the limb and cause a painful injury to be sustained.

Other Ways Stretching Can Benefit You

There are more ways that stretching can benefit you and help improve your overall performance and health. Healthline lists out a variety things in your life that can be made easier by a regular stretching routine:

  • Improves posture
  • Improves flexibility
  • Helps to heal and prevent back pain
  • Can calm your mind
  • Helps decrease tension headaches
  • Increases range of motion
  • Improves your performance in physical activities
  • Increases blood flow to your muscles

Contact Our Office Today

Whether you’re an athlete in need of some stretching guidance, or you just enjoy working out in your free time and want to make sure you’re avoiding possible injuries, physical therapy can help! One of our trained physical therapists here in the clinic will talk with you about your levels of physical activity and show you simple exercises to make sure you’re staying safe and in shape!

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Stretching Has Many Proven Benefits! Discover Them Today

You've probably heard that it's important to stretch before and after a workout or any type of strenuous physical activity. While this is true, it's also beneficial to stretch on a regular basis whether you're doing any type of physical workout or not. There are many benefits of doing stretches on a regular basis. A physical therapy program that is individualized to meet your specific needs can help you make the most of your stretching routine. Call TheraFit™ Physical Therapy & Fitness Centers to find out how a physical therapist can help you learn to stretch effectively to improve your health and increase your activity level.

Increase Blood Flow

Stretching may increase your circulation, which can ultimately improve blood flow. Improving overall blood flow has many benefits. This includes less soreness from workouts or even basic daily movement. It also includes the ability to more efficiently deliver nutrients to not only muscles but organs such as the heart. It can even increase your oxygen levels. Improved blood flow gives you more energy throughout the day and may even help the body fight off disease. A physical therapy plan can teach you different ways to stretch that will most effectively increase blood flow. A physical therapist may also use heat treatment to improve blood flow while teaching you how to perform stretches correctly.

Increase Flexibility

Remaining flexible is a crucial aspect of staying mobile and active for as long as possible. Even younger individuals can lose flexibility if they don't stretch and stay active on a regular basis. When you stretch regularly, your muscles become more supple and move with greater ease and less pain. Greater flexibility will therefore not only make it easier to move but when it's easier it will take less energy. When you make stretching a regular part of your day, you may have more energy and not feel tired so quickly. A physical therapy routine can be a great way to increase your flexibility. A physical therapist can show you how to stretch so you increase your flexibility in a safe and steady manner.

Increase Range of Motion

The range of motion is basically how much movement you have around specific joints or certain body parts. The greater the range of motion is for your knees, ankles, shoulders, etc., the more activities you'll be able to do. Range of motion is particularly important for athletes or even those participating in athletic events for fun. A physical therapist can measure the range of motion throughout your body and give you specific exercises to increase your overall ability to move as much as possible. Your physical therapy routine might include what is called dynamic stretching or the use of foam rolling to increase your range of motion. It's important to visit a physical therapist in order to learn how to use different types of equipment, such as foam rollers, correctly.

Improve Athletic Performance

Stretching before participating in athletics can help prepare your muscles and ligaments for strenuous physical activity. Stretching causes your muscles to continually lengthen and then relax again. This prepares your body to more effectively engage in strenuous motions in which muscles are constantly contracting and lengthening. You'll want to ask a physical therapist about stretches and exercises that are geared for the particular sport you participate in. A physical therapy program with stretches to help with the specific movement you make in your sport can improve your athletic performance.

Reduce Injuries

When your muscles are warmed up correctly, you'll be less likely to suffer an injury during physical activity. Stretching increases flexibility, which makes muscles more supple. They are then less vulnerable to injury if you move quickly or suddenly change the direction of movement. If you're already suffering from injuries, a physical therapy routine can help you heal faster and get back to the activities you love. Physical therapy may even reduce the chance of future injuries. A physical therapist can use manual massage to heal current injuries, reduce pain, and strengthen muscles and joints.

Improve Posture

Stretching muscles can help improve posture. Poor posture looks unattractive and may even affect a person's health. Good posture can reduce back pain and eliminate tension in your neck and shoulders. If you're sitting and standing correctly, this may even increase lung capacity and improve digestion. Physical therapy is a great way to improve your posture. A physical therapist can teach you new ways of standing, sitting, and engaging in daily activities. A physical therapy program might include specific stretches to strengthen the spine, which can help improve posture.

Reduce Stress

Of all the benefits stretching provides, many people may not realize that it can reduce stress. When you're stressed and tense, your muscles naturally tighten. Gentle stretching can slowly relieve tension throughout your entire body. Each of us have particular areas we carry a lot of tension. For some people, it's in the neck area. For others, it may be in the shoulders or in different areas of the back. A physical therapist can teach you exercises that target the specific area where you have the greatest tension and stress. There are specific types of stretching, such as static stretching, that may be included in your physical therapy routine to reduce stress and anxiety.

It's important to make stretching a regular part of your life. Including physical therapy is a good way to make sure you're learning how to stretch correctly and safely. Whether you want to improve athletic performance or you want to reduce pain and more easily engage in daily activities, physical therapy can improve your life. Contact TheraFit Physical Therapy & Fitness Centers in Hazel Green, AL, and/or Park City, TN today to find out how a physical therapist can put together a stretching routine to keep you as flexible and strong as possible.

Relieve Your Lower Back Pain with These 3 Simple Steps

If you have been living with lower back pain, you know how limiting it can be. While it may seem simple to relieve the pain with prescription medications, our current opioid epidemic has left people in search of less harmful solutions. Fortunately, physical therapy can be that very solution.

A study published by BMC Health Services states that physical therapy has been known to prevent habit-forming dependencies on prescription medication and reduce the overall health cost that a patient will have to pay for pain relief. Additionally, physical therapy focuses not only on the pain you are currently facing, but also on preventing your pain from returning in the future.

Your physical therapist will work closely with you provide simple pain-relief strategies that you can carry into your daily life, even after your treatment sessions are complete. 3 of these strategies include:

1. Alternating between hot and cold remedies

Alternating hot and cold compresses or packs on your lower back can help in providing significant pain relief. If you prefer one remedy over the other, it is not necessary to alternate every time, but often alternating the two extremes can help provide a fuller range of benefits.

Heat works to increase your circulation, and when your body experiences that extra blood flow, your healing properties are initiated in your bloodstream. Hot compresses and packs also ease pain by blocking the painful “signals” that run from the nerves in your lower back to your brain. However, cold packs can also come to the rescue with their ability to numb pain, halt spasms, and reduce swelling in the affected area.

During physical therapy, you’ll receive expert applications of these ice and heat therapies. Your physical therapist can also recommend the best types of hot or cold remedies for your specific condition. As a general rule, ice packs and heating pads are good all-around options, as both are effective, inexpensive, and readily available.

2. Working those hamstrings

While it is not something that back pain sufferers always consider, your hamstring muscles can play a key role in whether or not your lower back joints become over-stressed. When the backs of your upper thighs are too tight, your lower back has to work overtime, in order to compensate. Stretching your hamstrings helps to lengthen those muscles, which can help to soothe your lower back — especially when it’s in spasm.

A physical therapy session can help you identify specific stretches for your hamstring muscles, and will help in explaining how the two muscles affect one another. In the meantime, try bending over and reaching for your toes twice a day. Don’t strain as you reach down, and try not to lock your knees. If you feel any pain at the outset, discontinue the exercise, and talk to your physical therapist about alternative hamstring lengthening exercises.

3. Balancing your activity with rest

Bed rest is a common initial prescription for lower back pain in some cases. It is especially true if your pain comes from an injury or re-injury. In fact, resting while applying ice packs is a time-honored way of reducing swelling in the first day or two. However, for chronic lower back pain, moving around is a much better medicine than lying around. Physical activity releases your natural endorphins, which have both mood-lifting and pain-killing properties.

Of course, it is important not to overdo your workouts before consulting with your physical therapist. Keep it simple by taking a light walk or getting some household chores done, in order to limber up your back and release those helpful endorphins. If a brace helps in relieving your pain, wear it to support your lower back as you move.

Physical therapy is an important exercise option. It delivers both the benefit of exercise and the watchful eye of a professional to make sure you are using proper technique and remaining sage. Your physical therapist can warn you about moves that risk re-injury and will work with you on both flexibility and strengthening moves. These exercises are meant to build up the muscles that support your spine, in order to ease pain on your lower back. They also help provide greater range-of-motion as you work through that back stiffness.

Find relief today:

If you are in need of extra assistance for managing our lower back pain, don’t hesitate to contact our office today. One of our dedicated physical therapists will be happy to meet with you to discuss treatment and simple lifestyle changes that can help decrease the severity and frequency of your lower back pain episodes. Call TheraFit™ Physical Therapy today to get started on your path toward lower back pain relief!