Muscle Function and Flexibility
During movement, our muscles contract and relax in order to perform their function. However, the more contracting a muscle does the less ability it has to lengthen back out to its full relaxed state - hence the feeling of stiffness, tightness or inflexibility. This tension also affects our connective tissues surrounding our joints, causing less range of motion as well as additional friction and rubbing within the joint.
Mobility vs Flexibility
Mobility is the ability of a joint to actively move through its range of motion; flexibility is the ability of the muscle or muscle groups to passively lengthen.
All bodies are different and many factors can affect our individual mobility and flexibility.
Stretching and lengthening the muscles will assist in a joint's mobility range. That being said, keep in mind, we aren't pushing ourselves to be Gumby or to do the splits, just to maintain our movement and stay healthy.
Dynamic Stretching: Best for Pre-Workout
Before your workout or physical activity, spend 3-5 minutes performing active (moving) dynamic stretches, to raise your heart rate and body temperature to warm up and prepare the body. The movements should mimic the activity you are about to perform.
*No static or holding stretches before a workout since the muscles are not warmed up yet and can risk tearing or pulling.
Static Stretching: Post-Workout to Longer Holds
In static stretching you are lengthening the muscle (or muscle group) and holding the position for at least 30 seconds while keeping the muscle relaxed. Use deep breaths while in the position to encourage the muscles to relax, moving slowly, and smoothly.
*Do not bounce in a static stretch as that can overstretch the muscle, pushing it beyond its current flexibility range, and potentially cause a strain (or injury). And do not push to the point of pain in your stretch, you want it to feel like a good elongation.
Static stretching right after a workout is ideal since the muscle and connective tissue is warm. It’s effective for maintaining flexibility, improving range of motion, and relieve cramped muscles.
If you have 7-10 minutes post workout, focus on the key muscles used.
For example, after a walk or run:
Hamstrings
Quadriceps
Calves
Adductors (inner thigh)
Abductors (outer hip) / IT band
Glutes
Hip flexors
Feet / Ankles
If you have more time to relax and stretch, you can integrate more standing and floor stretches to take 20-30 minutes to perform a full body stretch.
Stretching is a good practice to do a couple times a week for overall life movement.
It doesn't always have to be immediately following a workout, it can be done as a slow flow yoga practice or can be done in the evening to help you relax before sleep. *Just be sure you warm up the body a little beforehand by going for an easy walk or move through a few yoga sun-salutations so you aren't going right into static stretches with cold tissues.
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