Our body can move in various directions thanks to range of motion within the joints and flexibility of the muscles. Our ROM may be limited due to any abnormality in joints and muscles. As we continue to age and move around, we may find that our flexibility and movement has decreased.
Obviously, there are many other factors and reasons for reduced joint ROM however muscle tightness is one of the most common. Muscle “tightness” results from an increase in tension. Muscles can become shortened through postural adaptation, scarring, spasm, or overuse. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance. This can result in lack of mobility, pain and stiffness. The best way to alleviate these symptoms and avoid injury is through stretching.
What is stretching: It is the activity in which actively or passively muscle assumes elongated position for a given time period without breaking or tearing the muscle fibers. Stretching generally focuses on increasing the length of a musculotendinous unit, in essence increasing the distance between a muscle’s origin and insertion.
Types of stretching:
- Static stretching- active and passive
- Dynamic stretching – active and ballistic
- Pre-contraction stretching – PNF technique such as hold relax, contract relax, contract relax and agonist contract, post-isometric relaxation, post-facilitation stretching an MET.
The traditional and most common type of stretching is static. In static, a specific position is held with the muscle in tension to a point of a stretching sensation and repeated. This can be performed passively by a partner, or actively by the subject.
Static stretching is effective at increasing ROM. The greatest change in ROM with a static stretch occurs between 15 and 30 seconds; most studies suggest that 10 to 30 seconds is sufficient for increasing flexibility.
Benefits of Stretching
- Decreases muscle stiffness and improves range of motion in joints.
- Prevents and reduces the risk of injury.
- Helps prevent any aches and pain due to tightness in muscle.
- Improves posture.
- Improves circulation.
- Maintains joint health.
- Increases nutrients and reduces post workout soreness.
- Releases tension, calms the mind and increases energy.
Be Well Medical clinic is excited to announce a new program called “STRETCH IT OUT” and our goal is to help you get your full body stretch which will help you prevent any future stiffness, lack of mobility and pain.
Not only that, we do all the work for you. Simply show up and a professional therapist will passively stretch all of the muscles that need to be stretched!
Frequently Asked Questions:
- What to wear?: come in comfortable clothing which should not be restrictive while stretching.
- What to expect?: Our highly qualified therapist will do a quick assessment to find out the tightest area of your body and will educate you about your posture and your body needs. Based upon that you will be given an individualized stretching program throughout all the major muscles in your body.
- Can I do it at home?: At the end of the session you will be given one self-stretch to perform at home
- How often should I come? It is recommended that cone twice/week.
- If I have pain should I come? : Yes, a therapist will suggest a PNF stretch which will also help reduce your pain.
- What age group do you allow? : It is designed from 10 years to 75 years of age.
- I am fit and I do not have any complaint of pain or any stiffness still it is for me? : Yes everyone needs to stretch their body to prevent any future stiffness and maintain flexibility.
- Will the session be painful? : It could make you feel stretch pain or mild soreness after but you should always let the therapist know if you feel any discomfort during the session.
If you have any more questions feel free to call at our clinic office 905-709-7979 or email us at email@example.com
Hope to see you soon.