Are you built as a rock and stiff as a board? Never reach the floor and can’t touch your toes? Are you working on your muscles but keeping them sore? You need to loosen up bro.
Looking tight is mighty fine, but feeling stiff is not cute. The goal is to exercise hard while wearing the body as if it was a comfy coat. Nice and warm, light and accessible with a feel good touch and freedom of motion. That is how it is supposed to feel under our skin, and that is how it feels after a good post workout stretch. You gotta look after yourself, and if you’re in this for the long haul, stretching should definitely be high on your list of priorities.
Tightness in the body can be cause by many things including exercise, muscle strain, sitting for too long, stress, fascia, and a list of related health conditions, but if there is one thing we can do to prevent tightness, it is to stretch it out of our system. It is simple, you don’t need any equipment for it, and it doesn’t take too long; only 3 to 5 minutes of your workout can help you keep a flexible and pain free body.
It’s not just about flexibility, which is definitely a bonus and crucial for overall health. It is about self care, making sure that you stay strong and safe to slay another day by preventing injuries, joint stiffness and muscle soreness. But if you’re still not sold on making stretching part of your fitness, you might be interested in the fact that some studies have found that stretching can increase muscle mass and strength. True!
… And this is how it works – muscles are encased in connective tissue known as fascia. This fibrous tissue is what holds your muscles in place. However, it is also what restricts the unhindered growth of your muscles, and this is where stretching comes in. By stretching your muscles, you automatically stretch your fascia, expanding the tissue and providing your muscles more room to grow, thus vastly increasing the potential for mass increase.
So yes, stretching is a sure way toward increasing your muscle mass for more reasons than one, and with several ways to stretch, you are sure to find one that suits you best. So, to help you make up your mind, here is some of the most common types of stretching for all different purposes:
Static stretching – Also known as isometric stretching, and refers to any full range stretch that is performed without movement, where you hold a stretch for 30 seconds or longer. This form of stretching is typically performed to improve relaxation, active range of motion, cooling down, and recovery after a workout.
Passive Stretching – Passive stretching involves holding a position with the assistance of your own body, gravity, or another external object, such as a wall, bands or bars. This is a gentle form of stretching and another great option once you’ve finished up a workout.
Active stretching – This type of stretching uses your own muscles to provide resistance. Some yoga poses could be considered active stretching, another example is when a ballerina lifts their leg in the air and holds it. Definitely a great way to increase flexibility and strength, though it requires some level of experience and practice.
Dynamic stretching – It is the idea of stretching up the muscles with active movement. Although it is sometimes confused with a warm-up, dynamic stretching is more used in athletics to help improve flexibility in specific muscles for a specific activities.
Ballistic Stretching – Ballistic stretching involves gently bouncing in and out of a stretched position past the normal range of motion for improved flexibility. If you plan on doing any sort of high-impact sport or activity, ballistic stretching is the way to go.
So… Want more flexibility, more range of motion, more mobility, freedom, longevity? Then reach for it, literally! It is within your reach to loosen up.
