The amount of time you should spend in each stretch can vary depending on several factors, including the type of stretch, your level of flexibility, and your overall fitness goals. But it is important to know that you are getting an adequate stretch while getting the most out of each movement before moving onto the next set of stretches.
At Stretch 22 we use a variety of stretching techniques such as active stretching, PNF, and our VibraCussor technology! Through a combination of techniques, known as our VibraStretch™, you can optimize your stretch routine and increase your flexibility and mobility.
Here are some general guidelines for each different type of stretch:
Static Stretches:
These stretches involve holding a position where you feel a gentle pull on the muscle without bouncing or jerking. This form of stretching is gentle and can be a relaxing way to end your day before you go to bed. For static stretches, it’s generally recommended to hold each stretch for 15 to 60 seconds. You can repeat each stretch 2 to 4 times. During this time, listen to your body to know when to gently release the stretch. If your muscles are shaking or you feel a strain, do not continue the stretch and give your muscles a break!
Static stretching enhances flexibility, reduces muscle tightness, and can aid in injury prevention when performed after exercise.
Active Stretches:
With active stretching, you’re moving or contracting one muscle to stretch another.These stretches should be held for about 15 to 30 seconds. This allows enough time for the muscle to lengthen and adapt to the stretch without the risk of overstretching or causing strain.Through these stretches, make sure to listen to your body and allow each movement to flow.
Active stretching allows individuals to strengthen their muscles while simultaneously increasing their flexibility, promoting better control and balance during each movement.
PNF Stretches (Proprioceptive Neuromuscular Facilitation):
PNF stretches are a more advanced form of stretching that involves a combination of contracting and relaxing the muscle being stretched. These stretches are facilitated by our Stretchologists to help you with this form of stretching! For PNF stretches, the typical approach is to hold the initial stretch, then push against your Stretchologists, and finally, relax and deepen the stretch. PNF stretches require caution and proper guidance to avoid injury, and the timing of each step depends on your specific needs.
Proprioceptive neuromuscular facilitation (PNF) stretching leads to increased muscle length and improved flexibility. This technique is especially effective for advanced practitioners seeking to push their flexibility limits.
Before you begin any form of stretching, remember to warm up your muscles, as stretching cold muscles can increase the risk of injury. Stretching without a proper warm-up can also cause discomfort and hinder your flexibility gains. To optimize your stretching routine and minimize the risk of injury, we recommend engaging in a warm-up activity that gradually increases blood flow to the muscles, elevates body temperature, and prepares the body for the stretching exercises. This warm-up period helps to loosen the muscles and connective tissues, making them more receptive to stretching and reducing the chances of injury during your stretching session. Light aerobic activity like brisk walking or gentle jogging for a few minutes can be an effective way to warm up. Remember, always prioritize safety and take the time to warm up properly before engaging in any stretching activities.
Using different stretch techniques offers a range of benefits! By incorporating a variety of stretch techniques into a routine, individuals can experience a well-rounded approach to flexibility training, enhancing their athletic performance, reducing the risk of injuries, and promoting overall body mobility and well-being.
Visit us in one of our 3 Stretch Lounges– South Lake Union, Bellevue, and Seattle!
At Stretch 22, we stretch you! Our Stretchologists use hands on active stretching to open and expand your muscles and fascial tissue. This is beneficial not only for athletes, but for every body! As we age, our mobility naturally decreases. Our Stretchologist work with you to help you achieve and maintain mobility that will allow you to enjoy life to its fullest.
We offer a variety of stretch appointments, which include a 50 minute full body stretch, 25 minute upper or lower body stretch, and our 25 minute Vibe Out stretch. If it is your first time at Stretch 22, book a 50 minute full body stretch for only $67 (reg. $119)!
Book An Assisted Stretch!
