Although it is frequently overlooked, stretching is an important part of any exercise program. The sustained postures we often hold at work can create tension through the muscles of the neck, shoulders, back and hips, leaving us stiff and sore at the end of the day. One of the easiest ways to combat muscle aches and pains following a gym session or a long day at work is to stretch our muscles correctly. This can be done in 2 ways:

Dynamic stretching

Typically used as part of the warm up preceding an exercise program, dynamic stretching refers to an active movement that engages multiple muscles and joints in the body. By mimicking the movements to be performed during an exercise session, dynamic stretching gently warms the muscles up and prepares them for more intense physical activity.  Some of the benefits of dynamic stretching include:

  • Increasing blood flow to the muscles
  • Warming up the muscles
  • Preparing the body for specific movements
  • Increasing co-ordination
  • Reducing the risk of injury

 

Static stretching

Held between 15 and 30 seconds, static stretching is best used at the end of an exercise program or to break up a sustained posture held in the workplace. It is best to perform static stretches while the body is warm, as stretching cold muscles may cause pain or injury. Some of the benefits of static stretching include:

  • Increased flexibility
  • Improving circulation
  • Improving posture
  • Reducing tension and pain causd by sustained postures
  • Reducing recovery time after physical activity
  • Stress relief