Stretching exercises should be performed after your workout as part of your cool down to get your body back to its resting state and to reduce tension and muscle soreness. You can perform various types of stretch techniques that elicit different results in your body. Physical therapist Chris Frederick, author of "Stretch to Win," recommends that you incorporate multiple body parts to stretch rather than just stretching one particular muscle group.
Static Stretching
Static stretching is the most common form of stretching during a cool down. It involves stretching a muscle group for a duration of time, often between 20 to 30 seconds. This stimulates the Golgi tendon organ, or GTO, to promote relaxation in your muscles by reducing the amount of nerve stimulation to the muscles. This method also causes the binding proteins within the muscle fibers to release their hold, which elongates the muscles and connective tissues, according to physiologist Stuart Fox, author of "Human Physiology."
Dynamic Stretching
This method involves moving your joints and muscle groups within their full range of motion repetitively. Although dynamic stretching is commonly performing as a warm up, you can use this method to gradually reduce your heart rate and muscle activity before performing static stretching. It also helps you maintain tissue and joint mobility during the cool down. A sample exercise would be the standing torso rotation where you turn your body left and right with your arms out to your sides.
Self-Myofasical Release
The self-massage technique, also called SMR, is applying pressure and massage on trigger points in your muscles that cause pain, sensitivity, and stiffness. By breaking or reducing the amount of tissue adhesions, you improve blood circulation in your tissues and increase mobility in your muscles and joints that will improve how well you move. Use a foam roller, a massage stick, a tennis ball inside a sock, or your thumbs and fingers. When you find a tender spot in your body, hold that spot and gently rub the area back and forth along the muscle fiber or in a circular pattern with your thumbs and fingers until the tenderness subsides.
Expert Insight
The National Academy of Sports Medicine recommends that you perform static stretching to promote further relaxation after you have completed SMR. For example, after you have rolled your thighs on top of a foam roller, stretch your thighs for 30 seconds on each leg.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Human Physiology"; Stuart Ira Fox; 2007
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