Treatment Prescription: Muscle Stretching

Muscle stretches are exercises or movements designed to lengthen and elongate muscles, tendons, and other soft tissues in order to improve flexibility, increase range of motion, and prevent injuries. Stretching can be performed before or after physical activity, as part of a warm-up or cool-down routine, or as a standalone practice to promote overall flexibility and mobility. 

Here are some common types of muscle stretches: 

• Static Stretching: This involves holding a stretch in a fixed position for a certain period of time, typically between 20 to 60 seconds. It aims to gradually elongate the targeted muscle group and improve its flexibility. Examples include hamstring stretches, calf stretches, and shoulder stretches. 

• Dynamic Stretching: Dynamic stretches involve moving through a controlled range of motion, often mimicking movements related to a specific activity or sport. These stretches are typically performed in a smooth, fluid manner and can help improve circulation, warm up the muscles, and enhance overall mobility. Examples include walking lunges, arm circles, and high knee raises. 

• Proprioceptive Neuromuscular Facilitation (PNF): PNF stretching is a technique that combines stretching and contracting muscle groups to improve flexibility and activation. It involves stretching a muscle, contracting it isometrically (without movement), then stretching it further and repeating this process a few times. PNF stretching is often done with a partner who assists in the process.  

• Active Stretching: Active stretches involve using the strength of agonist muscles to stretch and lengthen the antagonist muscles. This type of stretching is performed without external assistance or added resistance. For example, a standing quad stretch, where you pull your heel towards your glutes using your hamstring muscles (agonist) to help stretch the quad muscles at the front of the thigh (antagonist). 

• Passive Stretching: Passive stretches rely on external forces to stretch the muscles. This can be achieved with the help of a partner, gravity, or using props like straps, bands, or stretching devices. For example, a partner-assisted hamstring stretch where your partner gently pushes your leg towards your chest. 

If you have any specific muscle groups or areas of the body you would like to focus on, feel free to book in with one of our physiotherapists that can create targeted stretching exercise programs.