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344<div style="height:31px" aria-hidden="true" class="wp-block-spacer"></div>
345
346
347
348<h2 class="wp-block-heading has-extra-large-font-size" style="margin-left:var(--wp--preset--spacing--50)"><strong>What is Stretching?&nbsp;</strong></h2>
349
350
351
352<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">Stretching is a physical exercise that requires putting a body part in a certain position that&#8217;ll serve in the lengthening and elongation of the muscle or muscle group and thus enhance its flexibility and elasticity. Stretching the muscles helps maintain range of motion in the joints to decrease stiffness and pain.<br><br></p>
353
354
355
356<p></p>
357
358
359
360<h2 class="wp-block-heading has-extra-large-font-size" style="padding-left:var(--wp--preset--spacing--50)"><strong>Guidelines for Stretching</strong></h2>
361
362
363
364<p></p>
365
366
367
368<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px">Proper stretching</h3>
369
370
371
372<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list">
373<li class="has-normal-font-size">Stretch the muscle in the opposite position to the tightened muscles normal actions</li>
374
375
376
377<li class="has-normal-font-size">Perform stretches frequently</li>
378
379
380
381<li class="has-normal-font-size">Encourage positions throughout the day that mimics the stretch while performing activities when feasible.</li>
382
383
384
385<li class="has-normal-font-size">Do not over-stretch the muscle as it may cause injury.<br><br></li>
386</ul>
387
388
389
390<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px">Preventing tightness</h3>
391
392
393
394<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list">
395<li class="has-normal-font-size">Embrace an active lifestyle</li>
396
397
398
399<li class="has-normal-font-size">Avoid extended periods of time in the same position.&nbsp; Get up and move around.</li>
400
401
402
403<li class="has-normal-font-size">Maintain the proper ergonomic position for all activities. <br><br></li>
404</ul>
405
406
407
408<h3 class="wp-block-heading" style="margin-left:var(--wp--preset--spacing--50);font-size:35px"><strong>Benefits of Stretching Exercises</strong></h3>
409
410
411
412<ul style="margin-left:var(--wp--preset--spacing--60)" class="wp-block-list">
413<li class="has-normal-font-size">Increase flexibility which allows us to accomplish everyday tasks of daily living such as bending, reaching, jumping, walking, and twisting.</li>
414
415
416
417<li class="has-normal-font-size">Minimizes the risk of injuries.</li>
418
419
420
421<li class="has-normal-font-size">Increase circulation and blood flow providing working muscles with nutrients and to allow for a speedy recovery following exercise.</li>
422
423
424
425<li class="has-normal-font-size">Maintain a good posture to increase breathing, and have even distribution on joints.</li>
426
427
428
429<li class="has-normal-font-size">Allow muscles to relax, relieving tension.<br><br></li>
430</ul>
431
432
433
434<p></p>
435
436
437
438<h2 class="wp-block-heading has-extra-large-font-size" style="margin-left:var(--wp--preset--spacing--50)"><strong>Types of Stretching</strong></h2>
439
440
441
442<p class="has-normal-font-size" style="margin-left:var(--wp--preset--spacing--50)">There are four main types of stretching that can be done to help one’s body feel better and get rid of tightness and pain. These stretches include static stretching, dynamic stretching, passive stretching, and PNF stretching. Any type of stretching can be benef
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.&nbsp;<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 &#8220;<strong><a href="https://stretchwithashlea.com/cheatsheet-signup" target="_blank" rel="noreferrer noopener">Postpartum &amp; Beyond: 10 Must-Know Stretching Tips for Faster Recovery</a></strong>&#8220;</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&nbsp;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&nbsp;a light aerobic activity for five to ten minutes each time will get blood circulating and increase your body temperature. If the intensity of&nbsp;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.&nbsp; 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.&nbsp; 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.&nbsp; 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
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