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442icial however some are done with a partner for a more accurate stretch. Stretching on a daily basis will have the best outcome. Static stretching will be the main focus when using Stretch With Ashlea. However, if you are interested in focusing on any of these other stretches, Stretch With Ashlea would be available for guidance.<br><br></p> 443 444 445 446<p></p> 447 448 449 450<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>Static Stretching</strong></h3> 451 452 453 454<figure class="wp-block-image alignright size-full"><img decoding="async" width="500" height="284" data-src="https://stretchwithashlea.com/wp-content/uploads/2023/08/Static-stretching1.png" alt="Static stretching pose" class="wp-image-164 lazyload" data-srcset="https://stretchwithashlea.com/wp-content/uploads/2023/08/Static-stretching1.png 500w, https://stretchwithashlea.com/wp-content/uploads/2023/08/Static-stretching1-300x170.png 300w" data-sizes="(max-width: 500px) 100vw, 500px" src="data:image/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==" style="--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500/284;" /></figure> 455 456 457 458<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Static stretching is the most common stretch that you learned as a child in gym class. This stretch is held for a certain amount of time and position.<br><br>When performing this stretch, one must elongate the muscles to its farthest point in that position and is then held for a particular length of time. The average time a stretch is held is 30 seconds. <br><br>In most cases, this stretch is considered a safe way to elongate soft tissues for those just beginning a stretching program and for sedentary individuals. <br><br></p> 459 460 461 462<p></p> 463 464 465 466<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>What are the benefits?</strong></h3> 467 468 469 470<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list"> 471<li class="has-normal-font-size">Static stretching has shown, through research, to improve flexibility and joint range of motion.</li> 472 473 474 475<li class="has-normal-font-size">This slow form of stretching will not facilitate a strong reflex response and helps in relaxation.</li> 476 477 478 479<li class="has-normal-font-size">Static stretching can alleviate muscle soreness.</li> 480 481 482 483<li class="has-normal-font-size">Stretching in a static manner is thought to be the safest way to stretch and therefore is most appropriate for a large percentage of the population.</li> 484 485 486 487<li class="has-normal-font-size">Stretching statically can be done individually.</li> 488 489 490 491<li class="has-normal-font-size">Can be done on your own.<br><br></li> 492</ul> 493 494 495 496<p></p> 497 498 499 500<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>When should I stretch?</strong></h3> 501 502 503 504<p class="has-link-color has-normal-font-size wp-elements-078bd94b20b7cee3c1fc477151c1075e" style="margin-left:var(--wp--preset--spacing--50)">One should take each joint through its full range of motion once a day especially those areas that are tight and stiff to prevent contractures or immobilization. However, always take precautions when needed. Check out my helpful cheat sheet to “<strong><a href="https://stretchwithashlea.com/cheatsheet-signup" target="_blank" rel="noreferrer noopener">Postpartum & Beyond: 10 Must-Know Stretching Tips for Faster Recovery</a></strong>“</p> 505 506 507 508<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Static stretching can be performed anytime throughout the day however make sure your muscles are somewhat warm. Post workout is the best time to perform static stretches due to muscles being warm, and ligaments and joints are more elastic. If you suffer from muscular imbalances or are interested in maintaining or increasing your flexibility, static stretches should be done daily.<br><br></p> 509 510 511 512<p></p> 513 514 515 516<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>Dynamic Stretching</strong></h3> 517 518 519 520<p></p> 521 522 523 524<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Dynamic stretching, also known as active stretching, which involves movement of the limb through its full range of motion but not past that point. In this way we can lengthen the muscle, strengthen it in its new range, and also work on balance and coordination. It also provides a good warmup before a sport or aerobic activity. Dynamic stretching has been shown to improve performance when done before an activity that requires a lot of power, strength or speed. </p> 525 526 527 528<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">All movements during a dynamic stretch are done deliberately and slowly. By performing these stretches half heartly may result in increased injuries during an activity.</p> 529 530 531 532<div class="wp-block-media-text alignwide is-stacked-on-mobile"><figure class="wp-block-media-text__media"><img decoding="async" width="500" height="300" data-src="https://stretchwithashlea.com/w
532p-content/uploads/2023/08/Dynamic-Stretch1-3.png" alt="Dynamic stretching pose." class="wp-image-179 size-full lazyload" data-srcset="https://stretchwithashlea.com/wp-content/uploads/2023/08/Dynamic-Stretch1-3.png 500w, https://stretchwithashlea.com/wp-content/uploads/2023/08/Dynamic-Stretch1-3-300x180.png 300w" data-sizes="(max-width: 500px) 100vw, 500px" src="data:image/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==" style="--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500/300;" /></figure><div class="wp-block-media-text__content"> 533<h3 class="wp-block-heading" style="font-size:35px"><strong>What are the benefits?</strong></h3> 534 535 536 537<ul class="wp-block-list"> 538<li class="has-normal-font-size">Increased power</li> 539 540 541 542<li class="has-normal-font-size">Increased endurance</li> 543 544 545 546<li class="has-normal-font-size">Improved coordination </li> 547 548 549 550<li class="has-normal-font-size">Muscle stretching</li> 551 552 553 554<li class="has-normal-font-size">Improved balance</li> 555 556 557 558<li class="has-normal-font-size">More efficient neuromuscular activation</li> 559 560 561 562<li class="has-normal-font-size">Increased speed of contraction</li> 563 564 565 566<li class="has-normal-font-size">Improvements in mental preparedness</li> 567</ul> 568</div></div> 569 570 571 572<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>When should I stretch?</strong></h3> 573 574 575 576<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">It is important to start at your appropriate level of intensity. The intensity is determined by the following factors:</p> 577 578 579 580<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list"> 581<li class="has-normal-font-size">the range of motion</li> 582 583 584 585<li class="has-normal-font-size">the speed of the movement</li> 586 587 588 589<li class="has-normal-font-size">the force generated during the movement</li> 590 591 592 593<li class="has-normal-font-size">the number of stretches</li> 594 595 596 597<li class="has-normal-font-size">total time stretched<br><br></li> 598</ul> 599 600 601 602<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Starting with a light aerobic activity for five to ten minutes each time will get blood circulating and increase your body temperature. If the intensity of stretching is increased too rapidly it increases your risk of injury.<br><br></p> 603 604 605 606<p></p> 607 608 609 610<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>Passive Stretching</strong></h3> 611 612 613 614<figure class="wp-block-image alignright size-full"><img decoding="async" width="500" height="288" data-src="https://stretchwithashlea.com/wp-content/uploads/2023/08/Passive-Stretch-2.png" alt="Passive stretching pose. " class="wp-image-176 lazyload" data-srcset="https://stretchwithashlea.com/wp-content/uploads/2023/08/Passive-Stretch-2.png 500w, https://stretchwithashlea.com/wp-content/uploads/2023/08/Passive-Stretch-2-300x173.png 300w" data-sizes="(max-width: 500px) 100v
614w, 500px" src="data:image/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==" style="--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500/288;" /></figure> 615 616 617 618<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Passive stretches are achieved through the use of mechanical devices, the assistance of gravity, a prop, or use of a partner. Passive stretching works by staying in one position for a set period of time and having relaxed (inactive) muscles while an external force is being used.<br><br></p> 619 620 621 622<p></p> 623 624 625 626<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>What are the benefits?</strong></h3> 627 628 629 630<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list"> 631<li class="has-normal-font-size">Improve flexibility, range of motion, and mobility</li> 632 633 634 635<li class="has-normal-font-size">Improve your performance while lowering your risk of injury<strong></strong></li> 636 637 638 639<li class="has-normal-font-size">Assists people who may not be able to stretch on their own <strong></strong></li> 640 641 642 643<li class="has-normal-font-size">Stimulate muscle growth and prevent muscle weakness<br><br></li> 644</ul> 645 646 647 648<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>When should I stretch?</strong></h3> 649 650 651 652<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)"><strong>Always</strong> after a workout is the best time to do passive stretching. When the muscles are sufficiently warmed-up, the muscle fibers are relaxed allowing for a deeper, more beneficial stretch. Take your time and stop if you feel pain.<br><br></p> 653 654 655 656<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px">Proprioceptive Neuromuscular Facilitation (<strong>PNF) Stretching</strong></h3> 657 658 659 660<figure class="wp-block-image alignleft size-full"><img decoding="async" width="500" height="288" data-src="https://stretchwithashlea.com/wp-content/uploads/2023/08/Untitled-design3-4.png" alt="PNF stretching pose. " class="wp-image-192 lazyload" data-srcset="https://stretchwithashlea.com/wp-content/uploads/2023/08/Untitled-design3-4.png 500w, https://stretchwithashlea.com/wp-content/uploads/2023/08/Untitled-design3-4-300x173.png 300w" data-sizes="(max-width: 500px) 100v
660w, 500px" src="data:image/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==" style="--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500/288;" /></figure> 661 662 663 664<p class="has-link-color has-normal-font-size wp-elements-f6272f3e7c44bcc3e6f4c612881b4492">Human movements occur in a spiral or diagonal motions. Proprioceptive Neuromuscular Facilitation (PNF) patterns were developed in order to enhance these movements. Muscular contractions are strongest and most coordinated during these diagonal patterns of movement. These diagonal patterns involve rotation of the extremities and require core stability. The PNF patterns are Contract-Relax, Hold-Relax, and Contract-Relax-Antagonist-Contract which need assistance.  Sometimes this stretch can be hard to understand when talked about so here is a quick <a href="https://youtu.be/maBhWtvsUeE?si=m8XrGJHqZIuDVvqx" target="_blank" rel="noreferrer noopener">video</a> with some more explanation. <br><br></p> 665 666 667 668<h3 class="wp-block-heading has-text-align-left" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><br><br><strong>What are the benefits?</strong></h3> 669 670 671 672<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list"> 673<li class="has-normal-font-size">Improve range of motion</li> 674 675 676 677<li class="has-normal-font-size">Increase muscle flexibility and strength</li> 678 679 680 681<li class="has-normal-font-size">Increase athletic performance after stretching<br><br></li> 682</ul> 683 684 685 686<p></p> 687 688 689 690<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>When should I stretch?</strong></h3> 691 692 693 694<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">PNF stretches should be completed after exercises after the muscles, tendons, and joints are warmed up properly. Although PNF sounds like it has potential effectiveness at increasing your flexibility and range of motion, PNF stretching is not for everyone. PNF patterns usually require a partner to help perform them safely. If done incorrectly, there is a risk for muscle or joint injury. PNF stretching should not be done by children or teens since they may have a higher risk of developing tendon and connective tissue injuries.</p> 695 696 697 698<div style="height:48px" aria-hidden="true" class="wp-block-spacer"></div> 699</div> 700 701<footer class="wp-block-template-part"> 702<p class="has-text-align-center"><a href="https://stretchwithashlea.com/privacypolicy">Privacy Policy</a> | <a href="https://stretchwithashlea.com/terms_conditions">Terms & Conditions</a> | <a href="https://stretchwithashlea.com/disclaimer">Disclaimer</a> | <a href="https://stretchwithashlea.com/terms-of-use/">Terms of Use</a></p> 703</footer></div>
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vendor: 1 bytes, line 755
755
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vendor: 1 bytes, line 756
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vendor: 1 bytes, line 760
760
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vendor: 1 bytes, line 761
761
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vendor: 1 bytes, line 764
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Line numbers count LF bytes from the start of the resource, as the search results do. Vendor segments are library code the classifier recognised; they are stored but not indexed. Bytes are shown as Latin1 characters, one per byte.