Something I’ve personally never been great at, because I never put the time into it, was being flexible.

As I get older, I am finding more and more than I really need to get into stretching to reduce the risk of injury and just to feel better overall/be able to move my body more freely.

There are 3 main types of stretching that we will go over in this post. There are a few other types as well, but these are the basics.

Dynamic Stretching

Dynamic stretching is defined as an active movement where joints and muscles go through a full range of motion (ROM).

Dynamic stretching is great as a pre workout warm up. It helps loosen the joints, decease muscle stiffness and get the blood flowing through the muscles.

It is much less tiring on the muscles than static stretching and works the muscle through similar patterns that it will be completing with exercises.

A dynamic stretch warm up should be about 3-10 stretches overall.

1-2 sets of each stretch for 10-15 reps is best.

Below are some examples of dynamic stretches that I’ve pulled from my Freshman Fitness app:

Static Stretching

Static stretching is when you take a muscle as far as you can go (apply tension) without any physical pain. Discomfort is normal.

This is commonly what people think of when they hear the word “stretching”.

Once in this position, you hold the stretch for 30+ seconds.

Repeat each stretch for 1-3 sets.

It is best done AFTER your workouts as a cool down.

Static stretching done before your workouts can actually cause a reduced level of performance (less speed, strength, power) and potential injury as you are stretching your muscle for extended periods of time and tiring it out.

Below are some examples of static stretches that I’ve pulled from my Freshman Fitness app:

Self-Myofascial Release (SMR)

SMR is a technique that helps reduce muscle tightness, soreness (DOMS) or target knots.

It’s done by releasing trigger points in the body. It can be a confusing concept to explain so I’ve decided to pull directly from the source itself.

NASM explains SMR as “when the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign”.

A common form of SMR is foam rolling, but there are also triggerpoint balls, handheld rollers, etc.

You can also go a little more “homemade” and use a lacrosse or tennis ball to try to get some SMR done as well.

I personally love using a lacrosse ball to roll out the knots in my back.

It’s actually SO painful, but good painful, lol.

Foam rolling can be done before or after workouts, and is very beneficial on rest days as well for recovery.

It can also help reduce muscle soreness if you are experiencing DOMS (delayed onset muscle soreness).

Below are some examples of foam rolling that I’ve pulled from my Freshman Fitness app:

I highly recommend including all 3 types into your week to week routine.

I’ve noticed a huge difference in how my body feels overall once I started incorporating different forms of stretching/SMR and recovery into my routine.

If you feel as though you need help, I have spots open in my 1:1 coaching program still. We can work together to incorporate some stretching and mobility into your routine to get you feeling your best! Apply here.

I also have additional stretches for each category listed above within my Freshman Fitness app that you can do on your own time.

Until next time,

Coach Emily