Move of the Month: Stretching

by GRP Rower Sophie Calabrese

Stretching is a fundamental part of any fitness routine, but not all stretching is created equal! The type of stretching you choose can significantly affect your performance, recovery, and flexibility. The three most common forms of stretching are active, static, and dynamic - each with its own purpose, method, and neuromuscular effect.

Active Stretching

Active stretching involves moving a joint through its full range of motion using your own muscles to hold a position and create stretch without external assistance. This means you don’t use your hands or a partner to assist the stretch. For example, holding your leg behind you and keeping it there with the glutes and hamstrings will create a stretch in your hip flexors. It's often used to improve muscle control and stability, especially in activities that demand balance or precision, making them a great tool in warm-ups for sports like gymnastics, martial arts, and yoga. Generally speaking, active stretching is great to do before any activity. It helps to activate your muscles, increasing blood flow and available range of motion before a workout.

Static Stretching

Static stretching, on the other hand, is what most people traditionally associate with stretching. It involves extending a muscle to its farthest available range of motion and then holding that position with low force for a long duration - usually between 30 to 60 seconds, 2 to 3 times per muscle group. Think of touching your toes and holding that position to stretch your hamstrings. Holding the muscle in a stretched position gives the fibers time to lengthen and relax. Static stretching is best used after workouts as part of a cool-down routine because it helps improve overall flexibility and reduce muscle stiffness by encouraging changes in warm tissues. 

Dynamic Stretching

Dynamic stretching is movement-based. It involves performing smooth and controlled motions that take your joints and muscles through their full range of motion. Examples include leg swings, arm circles, or walking lunges. This type of stretching is ideal for warming up because it increases blood flow, elevates heart rate, and improves mobility without reducing muscle strength or performance. It’s particularly useful for athletes or anyone preparing for a physically demanding activity, as it should mimic the movements they’re about to perform. Bonus tip: it can be combined with and performed after active stretching in your pre-workout routine!

Each of these stretching methods plays an important role in a well-rounded fitness regimen. Dynamic stretches are best before a workout to prepare the body, static stretches work well afterward to aid recovery, and active stretches can be incorporated to improve muscle engagement. Knowing when and how to use them can lead to better performance, fewer injuries, and greater flexibility in the long run!