JavaScript seems to be disabled in your browser. You must have JavaScript enabled in your browser to utilize the functionality of this website. Add to Favorites. The combination of stretching, myofascial release and lymphatic therapy helps create:. When people wake up feeling less stiff and less tight, and that feeling continues throughout the day, activities of daily living become easier, their lives become more enjoyable and the psychological aspects mood, stress levels, happiness are improved.
I find that teaching patients how to stretch and getting them to do at-home stretching on a frequent basis helps increase pain-free range of motion and allows us to get faster results than if we just did the in-clinic therapy. Some patients do better with static stretching. Some do better with dynamic stretching. And some do better with proprioceptive neuromuscular facilitation PNF type stretching to increase their range of motion.
Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise. Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.
You can use an aid, like the TheraBand Stretch Strap , to help you achieve a good, dynamic stretch. My aging patient populations that have done self-care stretches, appear to have delayed the immobility that can consistently come with aging. For my middle age and younger athletic patients, releasing restricted motion with hands-on manual therapy like joint mobilization, manipulation, and techniques like PNF and PIR in addition to teaching these athletes to perform dynamic stretches prior to physical activities greatly improves performance.
This is consistent with current thinking in sports medicine. Perform dynamic stretching prior to an athletic event or exercise to achieve improved blood flow and to prime muscles for activity or competition.
