THE BENEFITS OF STRETCHING | GUEST BLOG
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One of the best parts about being a blogger + online business owner is that I get to “meet” SO many amazing other people! And even better… I LOVE being able to team up with them and introduce them to YOU!
My friend Aischa is joining me today to talk all about the benefits of stretching. As a runner, I’ll be honest, I absolutely HATE stretching. Like HATE it. It’s boring + takes too much time for me to do. However, I KNOW how beneficial it is for me to do to help me run my best and stay injury-free.
Aischa is not only breaking down the benefits of stretching for you today, but she’s also giving you access to her 30-Day Stretching Challenge! I’ve gotten to take a behind-the-scenes look at this challenge and it’s SO good, y’all!
And BONUS… if you purchase my Elite Running Academy, you’ll also get access to Aischa’s 3 Power Habits for Runners!
But, if you want to know WHY stretching is so important, especially as a runner - or just ANYONE who wants to prevent injuries, you’ll definitely want to check out what Aischa has to say!
How many of you have found yourself saying “I know I should stretch”, but yet you still don’t find (or make) time to do so?
Regular stretching increases the ability of your joints and musculature to move through their optimal, full ranges of motion. Stretching also increases blood flow to the muscles & surrounding soft tissue, which reduces inflammation & improves overall healing/recovery. As a result, adopting a regular stretching routine can help eliminate pain, improve mobility, restore impaired function and optimize athletic performance.
So given all of its benefits, why are we not prioritizing time forstretching??
Hi, my name is Aischa Massey, and I’m a Fascia Stretch Practitioner and the owner of Stretch Solutions. My goal is to educate you on the vast benefits of stretching, the various types of stretching & provide you with a 30-Day Guide to Doubling Your Flexibility. I hope you enjoy it!
Why Should You Stretch?
Modern day lifestyles set us up for a less mobile life. How many of you work at a desk all day? Or sit in your car during your daily commute? And then how many of you go to the gym & workout?
Well guess what … all of those daily activities are making you tight, impairing your mobility & setting you up for possible injury. Additionally, we naturally become less flexible as we age. A lack of flexibility inhibits your daily activities, making it harder to walk, raise your arms overhead, or turn your head while backing up the car. Mobility is also a primary component of your balance and reaction times, which could result in a life-altering fall.
So how can you decrease your risk of injury and/or pain?
Well, by stretching, of course!
Types of Stretching
Effective stretching enhances our bodies ability to negate musculoskeletal imbalances & maintain optimal movement patterns.
With that being said, there are 5 different types of stretching that I’m going to discuss:
1. Static Stretching
2. Dynamic Stretching
3. Gravity Stretching
4. Self-Myofascial Release (ok, so this technically isn’t a traditional form of “stretching”, per se, but you’ll see it’s significance!)
5. Assisted Stretching (what I do at Stretch Solutions!).
Static Stretching
Static stretching is when a stretch is held in one position for a period of time (90 seconds for optimal effects). It is one of the most common forms of stretching and is considered both safe and effective for improving overall flexibility if performed properly, and not too aggressively.
I recommend static stretching as part of a carefully programmed yoga routine, or as a cool-down. I don’t recommend static stretching prior to working out. It has been shown to put your body in a state of relaxation, causing your muscles to not fire as powerfully as needed for those types of tasks. Moral of the story – static stretching should be saved for your cool-down & not be used as part of your warm-up.
Dynamic Stretching
Dynamic stretching incorporates controlled, purposeful movement patterns to mimic the movements of an upcoming workout or sporting event. This type of stretching allows for increased sport-specific flexibility, and is commonly used amongst athletes. Have you ever seen a runner doing leg swings prior to a run, or a football player doing high knees & butt kicks? – Ladies & gentlemen, that’s dynamic stretching, right there!
Self-Myofascial Release (SMR)
Do you own a roam roller? Have you ever used it to roll out your quads? If so, that is a form of Self-Myofasial Release!
Self-Myofascial Release is a self-controlled technique where an individual uses foam rollers, Massage balls, and other equipment to apply pressure to tight, restricted areas in attempt to relieve tension & improve flexibility. I strongly believe in Self-Myofascial Release techniques & often recommend it before or combined with static stretching to further increase range of motion.
If you’re a runner and looking for help with some dynamic stretching and some Myofascial Release for your tired feet, Click Here and check out this FREE 21 page guide with some helpful tidbits!
Assisted Stretching
Assisted stretching is when a trained professional manually assists you throughout the stretching process! At Stretch Solutions, we specialize in an advanced form of assisted stretching called “Fascial Stretch Therapy”. Fascial Stretch Therapy, or FST, is a system of manual, assisted stretch techniques that includes comprehensive joint capsule, fascial and muscular stretching. FST engages the entire myofascial system by targeting muscles as well as their neighboring joints, ligaments, tendons, and bones to eliminate pain, improve mobility, restore impaired function & optimize athletic performance. If you haven’t experienced FST just yet, imagine coming in & lying down on a comfy massage table while I do all of the work!
And the best part is, this form of stretching does not hurt and is by far the most effective form of stretching for lasting results! BUT since it’s not possible for some to come in for FST I have come up with the next best solution… Gravity Stretch!
So what is Gravity Stretch?
It’s a mat-based, targeted mobility training method that helps YOU with your stiff back, locked up hips, and tight hamstrings. To truly open up your locked up muscles & fascia, I put together a simple system that delivers real results for anyBODY!
Gravity Stretch’s primary principle involves relaxing into the force of gravity to increase the range of motion both in the short and long term.
There are 3 principles of Gravity Stretch:
Wet Noodle: Muscles stretch best when completely relaxed. So when you train for flexibility, you attempt to relax into the stretch as much as possible.
4:8 Whiskey Breathing: Inhale through your nose to the count of four, exhale to the count of eight. This breathing practice turns off the stretch reflex, stimulates the parasympathetic nervous system response, and relieves muscle tension.
Meet or Beat Your Hold Time: The gating factor for flexibility is time under passive tension (AKA how long you spend in these deep poses). The typical Gravity Yoga hold times are 2-5 minutes.
As promised I have included my FREE 30 Day Stretch Challenge for you to experience Gravity Stretch for yourself. I truly hope you enjoy these next 30 days and see/feel the benefits!
