Let’s Talk About Stretch, Baby

Last week, I let you guys in on a little secret as far as what music I enjoy stretching to. I mentioned how much I wanted to get stretching. So I thought to myself. And myself decided that every Friday for the next couple of weeks, I’m going to talk to you about some stretching. A whole wide range of topics. But all of them have to do with getting more flexible and/or more relaxed. We all want some of that, right?

This would be okay with me! {s}

First up, we’re going to define stretching/flexibility. You gotta start somewhere, right? Remember! This is just an overview! If you want to know more information, all you gotta do is say the word!

Flexibility is the total, PAIN FREE, range of motion at a joint.

Ballistic Stretching: This type of stretching is bouncing at the end of your range of motion. If you’ve ever touched your toes and then bounced, you did a ballistic stretch.

BUT!

If you are aware that you are doing ballistic stretching, please, stop doing it!! There are better ways to achieve your goals! Studies out there right now are NOT huge fans. Of course, studies might change eventually. But basically, when you bounce at the end of your stretch…your muscle can’t ever relax! For now, skip over this one and go to the next ones.

Static Stretching: This is probably the form of stretching you’re most familiar with. Bend over, touch your toes, hold. It is a slow and deliberate process. How slow should you go? Well, you need to hold a stretch 6-8 seconds to override the messengers in your muscles (Golgi Tendon Organs, for those of you fancypantses out there), so it is suggested to hold a static stretch 10-30 seconds. You should be able to feel your muscle relax! Remember to breathe, this will help a lot!

Before any static stretching, I like to warm up. There’s a huge controversy about whether this is needed or not, but stretching on a warmer muscle leads to less injury. Just jog in place for a bit! Some jumping jacks! Anything to get the blood moving.

Sophomore year I stretched whilst my friends played pong. No lie.

Dynamic Stretching: This might be the favorite of most professionals I’ve talked to. Why do they like it best? Because it’s stretching and warming up all at once. You can get more bang for your buck. It also helps in that you can specialize the stretch to your sport. Think lunges, people! Everybody loves ‘em (note: the word “love” is used loosely here).

Runner’s World knows what’s up! {s}

PNF Stretching: The PNF stands for proprioceptive neuromuscular facilitation. How’s that for a mouthful? I just wanted to raise your awareness to this kind. It shouldn’t really be done unless you are working with somebody that has been properly trained or know what you’re doing. It’s also hard to do otherwise! But basically what it does is it uses muscle contraction to help the muscle relax more.

LIVESTRONG.COM has some more information if you want to check it out right here.

Let’s be honest, this stretch is my favorite. {s}

COOL! So now you have all of this brand new information. You’re going to do all of them tonight (except ballistic, because you listened) and be picking your nose with your toes tomorrow.

NOT SO FAST, my pretties. Increased flexibility may not be noticed for up to 4-6 weeks. That’s a lot of time. This is a patient process. But it’s helpful. So if you stick with it, I’ll stick with it, we’ll stick with it together and be bendy geniuses by Christmas (more like Halloween, but I’ve been on Pinterest…so I’m thinking Christmas). Sound like a plan, Stans?

I’m thinking of making this a thing. If you’d be interested, tweet at me (@runprincipessa) with the hashtag #FlexibleFridays and let me know what you think.

I would love to know what about stretching you would want to see covered/what you want to see next week! Or, what’s your favorite type of stretching?

*Please check out the disclaimer on my page. This is stuff that I have learned through my major, I’m just sharing it with the world.