Are You Stretching Frequently? If Not, Here are 5 Reasons Why You Should!

Improve Your Health and Wellness by Stretching!

Have you ever noticed how good stretching feels after a nap, when you first wake up in the morning, or after vigorous physical activity?

That good feeling just scratches the surface with the many healthy benefits you can get from regular stretching.

That’s why our physical therapist commonly recommends specific types of stretching exercises to complement other physical therapy modalities.

Why stretching is a big part of PT

Since stretching exercises offer so many important benefits, it’s not hard to see why we use them all the time in physical therapy.

Physical therapy can combine targeted stretches with strength building exercises, massage therapy, ultrasound therapy, heat or cold therapy, and many other techniques to help you feel better and stay healthy.

We can also make sure you are doing the right stretches for your needs and show you how to perform them safely.

Below are five ways you can improve your health, comfort and function by simply stretching!

1. Stress relief

Emotional stress can often turn into physical stress in the form of muscle tension, sleep problems, and suppressed immune function. In other words, it can make you sick!

Stretching exercises can help to release the accumulated tension in your body while also calming your mind.

Stretches that include mindfulness work (such as yoga) can prove especially helpful for easing the stress that might otherwise impair your health.

2. Chronic pain relief

Speaking of pain relief, you may be surprised and delighted to discover how just well stretching can work as a chronic pain management tool.

For instance, certain stretching exercises can undo the painful muscle knots associated with tension headaches or chronic pain syndromes such as fibromyalgia.

Stretching is also recommended to help control arthritis pain and stiffness. Our physical therapist can determine which kinds of stretches will best suit your needs.

3. Increased blood flow

Stretching doesn’t just relax your muscles; it also helps them receive the nourishment they need.

That’s because when your muscles are tight and stiff, blood doesn’t flow through them as easily – and blood contains the oxygen and other nutrients necessary for optimal tissue health and performance.

Stretching to ease that muscle tension gives your circulation a welcome boost. The same effect also helps your tissues rid themselves of unwanted, pain-causing substances such as lactic acid.

4. Injury prevention

Athletic events, physical training, or demanding labor can leave you with a painful strain or sprain, especially if those tissues were “cold” when they were subjected to their burdens.

Gentle, careful stretching before a challenging activity can reduce your risk of acute injury. Stretching immediately after your activity will also remove any muscle tension that may have accumulated during your strenuous activity.

5. Increased flexibility

Are you frustrated because you don’t seem to have the same range of motion that you once did? A variety of musculoskeletal challenges can reduce your flexibility, creating stiffness and making certain motions uncomfortable or even impossible.

Stretching can gently coax the stiffness out of tight tissues. Depending on the cause and location of your stiffness, our physical therapist may prescribe exercises such as hamstring thigh hip, chest, shoulder, upper back, or bicep/tricep stretches to loosen you up and improve your mobility.

So, what else should I know about stretching?

It is also quite common for a physical therapist to prescribe various stretching exercises for individuals suffering from chronic pain conditions. Stretching is of particular importance when you become less mobile due to issues such as osteoarthritis. The less you move your joints, the more likely your muscles and connective tissues will be to lose some of their length.

This change clearly limits your joint motion even further and leaves you in even more pain. Stretching naturally supports PT recommendations such as walking, heat therapy, or massage therapy, in order to increase blood flow to painful joints and widen your pain-free range of motion.

Chronic pain syndromes often involve muscle tightness. Syndromes such as fibromyalgia and myofascial pain syndrome can cause muscle knots that limit muscle movement, resulting in pain to other parts of the body. Regular stretching can help you untie those painful knots.

Get started today!

Are you ready to stretch your way to a happier, healthier lifestyle?

Please contact our PT center today to learn more and schedule an appointment. We don’t stretch the truth when we say we can help!

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7 Reasons To Start Stretching Every Day

Stretching before and after a workout or other rigorous physical activity is undoubtedly something you’ve heard about. While this is true, stretching on a daily basis is also useful whether or not you are undertaking any type of physical activity.

Stretching on a daily basis has numerous advantages. Stretching can be made more effective with the help of a physical therapy program that is tailored to your personal needs. Call our office to learn how a physical therapist may help you improve your health and boost your activity level by teaching you how to stretch correctly.

You’ll be less stressed out after streching!

Of all the benefits stretching provides, many people may not realize that it can reduce stress. When you’re stressed and tense, your muscles naturally tighten. Gentle stretching can slowly relieve tension throughout your entire body. Each of us has particular areas we carry a lot of tension. For some people, it’s in the neck area.

For others, it may be in the shoulders or in different areas of the back. A physical therapist can teach you exercises that target the specific area where you have the greatest tension and stress. There are specific types of stretching, such as static stretching, that may be included in your physical therapy routine to reduce stress and anxiety.

Stretching will increase your range of motion.

The range of motion refers to the amount of movement you have around various joints or body regions. The more range of motion you have in your knees, ankles, shoulders, and other joints, the more activities you can accomplish. Athletes, as well as individuals who participate in athletic events for leisure, need to have a good range of motion..

A physical therapist can assess your range of motion throughout your body and prescribe particular exercises to help you move as freely as possible. Dynamic stretching or foam rolling may be part of your physical therapy program to help you expand your range of motion. It’s critical to see a physical therapist to learn how to properly use various types of equipment, such as foam rollers.

It helps to increase blood circulation.

Stretching can help you enhance your circulation, which will help your blood flow. There are numerous advantages to improving overall blood flow. This includes fewer aches and pains from workouts or even simple daily movement. It also involves the ability to supply nutrients more efficiently to organs like the heart, in addition to muscles.

It can even help you get more oxygen. Improved blood flow provides you with more energy throughout the day and may even aid in disease prevention. A physical therapy program can teach you several stretching techniques that will help you boost blood flow more effectively. Heat treatment may also be used by a physical therapist to enhance blood flow while teaching you how to stretch properly.

You’ll be more flexible!

Staying mobile and active for as long as possible necessitates remaining adaptable. If you don’t stretch and stay active on a regular basis, even younger people can lose flexibility. Your muscles become more elastic and move with greater ease and less pain when you stretch regularly. As a result, greater flexibility will not only make it easier to move, but it will also require less energy.

When you make stretching a regular part of your day, you may have more energy and not feel tired so quickly. A physical therapy routine can be a great way to increase your flexibility. A physical therapist can show you how to stretch so you increase your flexibility in a safe and steady manner.

Your sports performance could improve.

You’ll want to ask a physical therapist about stretches and exercises that are geared for the particular sport you participate in. A physical therapy program with stretches to help with the specific movement you make in your sport can improve your athletic performance.

Stretching before participating in athletics can help prepare your muscles and ligaments for strenuous physical activity. Stretching causes your muscles to continually lengthen and then relax again. This prepares your body to more effectively engage in strenuous motions in which muscles are constantly contracting and lengthening.

There’s less of a risk of injury.

You’ll be less likely to get an injury during physical activity if your muscles are properly warmed up. Stretching improves muscle suppleness by increasing flexibility. If you move fast or abruptly shift the direction of movement, they are less vulnerable to harm.

A physical therapy practice might help you heal faster and get back to the things you enjoy if you already have injuries. Physical treatment may also lower the risk of recurrent injuries. Manual massage can be used by a physical therapist to treat present ailments, relieve pain, and strengthen muscles and joints.

You can develop better posture after stretching.

Stretching muscles can help improve posture. Poor posture looks unattractive and may even affect a person’s health. Good posture can reduce back pain and eliminate tension in your neck and shoulders. If you’re sitting and standing correctly, this may even increase lung capacity and improve digestion. Physical therapy can help you improve your posture significantly. A physical therapist can show you new methods to stand, sit, and participate in everyday activities. Specific stretches to strengthen the spine, which can help improve posture, may be included in a physical therapy program.

Call us today to learn more about physical therapy and the benefits of stretching

It’s important to make stretching a regular part of your life. Including physical therapy is a good way to make sure you’re learning how to stretch correctly and safely. Whether you want to improve athletic performance or you want to reduce pain and more easily engage in daily activities, physical therapy can improve your life. Contact our office today to find out how a physical therapist can put together a stretching routine to keep you as flexible and strong as possible.

Improve Your Overall Health with These 5 Stretching Benefits

Do your joints and muscles frequently feel stiff and achy, especially after a long day at work or a tough workout? Are you exercising regularly but not seeing the improvements you want? If you’re not regularly stretching, this could explain why!

Our physical therapy team would be happy to help you develop an effective stretching and mobility routine to enhance athletic performance, improve your physical health, and prevent injury. Call Rehab Advantage & Sports Medicine to schedule an appointment!

5 Evidence-Backed Benefits of Stretching

Research shows that stretching improves your health in several ways.1 Here are 5 reasons to start adding mobility work into your weekly gym routine:

  1. Reduces muscle tension. Chronically tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching (especially with tools such as foam rollers) alleviates this tension and help muscles contract more efficiently—then relax more fully.
  2. Increases the range of motion in your joints. Joints that move better, work better! Stretching helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance.
  3. May reduce your risk of injury and low back pain. Stretching prepares your body for exertion, improves posture, helps correct muscle-length imbalances, and maximizes flexibility in the hips, shoulders, and ankles—all of which are essential for improved injury prevention and spinal health.
  4. Improves circulation. In addition to improving muscle mechanics, enhanced circulation can accelerate your recovery, reduce post-workout soreness, and increase your energy levels.
  5. Helps ease stress. There’s a strong link between physical tension and mental tension.2 By alleviating physical tension with a consistent stretching routine, you can ease psychological stress, too. Plus, evidence shows that stretching before a workout improves your “psychological readiness” and helps you get your head in the game.3

3 Tips to Improve Your Stretching

Not all stretching was created equal. Here are three tips from our physical therapist staff to ensure you’re stretching the right way:

  1. Never stretch “cold.” While stretching may reduce the risk of injury, it may actually cause tissue damage if done without a proper warm-up. Warming up ensures your tissues are literally warm enough and pliable enough to withstand the demands of stretching. Before any stretching session, try a simple 5-minute routine such as light jogging or cycling that gets your heart rate slightly elevated, your limbs moving, and your blood flowing.
  2. Practice dynamic and static stretches. It’s not clear that static stretching pre-workout causes injury—assuming, that is, you’ve adequately warmed up your body as previously discussed.4 In fact, studies suggest that a combination of static stretching and dynamic sports-specific movements before a workout can improve performance and optimize range of motion.3,4 Your best bet is to do both static and dynamic stretches—static isometric holds increase range, while dynamic moves prime your muscles and central nervous system for activity.
  3. Make sure to hold your stretches long enough to elicit true changes in the tissues! A quick 30-second quad stretch isn’t going to do anything meaningful. Just like stretching a rubber band and then letting it go right away, your connective tissues will just go back to their normal position after a short stretch. This is due to a phenomenon called “creep.” How long is long enough? Static stretches should be held for at least 90 seconds to 2 minutes in order to elicit true changes in muscle and tissue length. So get that timer out!

One final tip: understand your body and your particular needs. Not everybody has the same areas of mobility limitations, postural imbalances, adhesions, scar tissue build-up, and so on. In fact, some people have too much mobility in certain joints and should focus on stability and strengthening rather than stretching in these areas.

Do you need help establishing an individualized and effective stretching and mobility routine? Call Rehab Advantage to schedule an appointment with a physical therapist today.

Sources:
  1. American Council on Exercise. (2014, October 7). Top 10 Benefits of Stretching. Retrieved July 9, 2019, from
  2. Shaw, W., Labbot-Smith, S., & Burg, M. M. (n.d.). Stress Effects on the Body. Retrieved July 9, 2019, from
  3. Park, H., Jung, M., Park, E., Lee, C., Jee, Y., Eun, D., . . . Yoo, J. (2018, February 26). The effect of warm-ups with stretching on the isokinetic moments of collegiate men. Retrieved July 9, 2019, from
  4. Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012, June 01). Effects of dynamic and static stretching within general and activity specific warm-up protocols. Retrieved July 9, 2019, from

Improve Your Overall Health with These 5 Stretching Benefits

Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise. According to physical therapists, stretching is an important part of one’s daily routine, whether you’re exercising or not.

The 5 Benefits of Stretching

  1. Stretching specific exercises prior to exercising helps the muscles to achieve maximum range of motion. It also helps strengthen the muscles. That is why during physical therapy stretching is a main focus.
  2. Stretching helps reduce muscle tension. It’s a therapeutic treatment by a physical therapist. You’ll feel the rewards of stretching during your daily routine, walking or lifting.
  3. Stretching enhances joint range of motion. It enables the body part to move easier. For more dynamic movement, stretching increases muscular coordination. Some physical therapy sessions focus on a muscle group instead of just one muscle for stretching.
  4. Another benefit of stretching is increased blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.
  5. Lastly, a benefit of stretching is heightened energy levels. The increased circulation increases energy levels. Learning to stretch properly will lead you to a more active lifestyle. “According to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.”

Types of Stretching Exercises in Physical Therapy

Stretching involves stretching connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility and muscle elasticity. The five most common stretching exercises are:

  • Ballistic
  • Dynamic
  • Static
  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Low Load

Ballistic stretch physical therapy is a rapid bouncing motion to stretch a muscle. Dynamic stretching by a physical therapist entails stretching with motion at different speeds and distances. These movements are performed in a controlled and slow manner. Examples include torso swings, arms swings and leg swings. Static stretch physical therapy involved stretching the muscle and holding it for a few seconds. PNF entails holding and controlling techniques to activate specific receptors in muscles. This technique improves muscle length and decreases muscle tension. The low load stretching technique is gradual application of tension to enhance connective tissue remodeling.

A physical therapist will determine the best stretching exercises for your affected area and implement them into your treatment plan. They will also give you home exercises. These stretching exercises may include groin stretches, quadriceps stretches, knee stretches, calf stretches and more. They will also show you how do easy stretches with a towel at home. Knee stretches are very common in all age groups. That’s because knee injuries are common due to overuse or athletic injuries. Activities like running and biking can result in tight quadriceps muscles. Keep in mind that tight muscles can predispose you to injury. If so, quadriceps stretches will be implemented into a treatment plan.

Whether you see a physical therapist or not, stretching should be a part of your daily routine. You’ll feel better, perform better and avoid injury.

If you want physical therapy, contact us at Rehab Advantage & Sports Medicine!

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