Stretching and mobility often get confused, and the terms are often used interchangeably. Both play a role in maintaining a healthy, active body; however, they are not the same thing. Understanding when to use each plays a big role in how well we feel, move, and respond to demands on the body.
Stretching helps to lengthen muscle, improve flexibility, improve performance, and reduce injury. There are many different ways to stretch and many different reasons to stretch. Which you choose depends on the overall health of the tissues and your goals.
One might choose:
Static stretching, where you hold the stretch for a certain length of time, anywhere from 20--30 seconds. This is often used after muscles have been warmed up. This stretch should focus on relaxing the muscles, not pushing hard to get "more stretch." Our bodies do not like to be forced!
Dynamic stretching, which is not ballistic but involves a short hold with more movement in and out of the stretch. This focuses more on joint and muscle movement and relaxing the nervous system. This is great when a nervous system gets set in a guarded state. It can also enhance static stretching and increase sports performance.
Active stretching, where you are actively contracting or shortening some muscles while lengthening others. This involves engaging an opposing muscle group to move the muscle into a deeper stretch and is a nice choice to improve strength and flexibility.
Proprioceptive neuromuscular facilitation, where you use a contract-relax method. This is an advanced form of targeted stretching that alternates contracting and relaxing muscles to override the body's stretch reflex. Often this is used during rehabilitation or when looking to improve maximum flexibility.
Assisted stretching, where you remain passive and a stretch professional assists you with guided support and gentle pressure for a deeper, more relaxed stretch. By having the client remain passive, it is much more effective in gaining a full stretch and allows for whole-body relaxation.
Benefits of stretching:
Relieve joint pressure
Increase range of motion
Reduce muscle strain
Help speed recovery
Enhance performance
Increased relaxation
Mobility
While similar to stretching, mobility focuses on improving the movement of joints and muscles instead of just focusing on muscles. Mobility work often involves subtle movements and range-of-motion activities designed to activate and strengthen the muscles at a particular joint, lubricate joints, and free restrictions. It allows for a greater stretch, ease of pain, increased range of motion, and increased stability and flexibility.
It is not just about muscle lengthening but also joint positioning, control, and the overall health of joints and soft tissue.
Benefits of mobility work:
Decreased risk of injury
Increased fluidity
Decreased stiffness
Decreased compensatory movement patterns
Enhanced sports performance
Decreased pain
Improved longevity and joint health
Muscles and joints are designed to be flexible so you can bend, sit, walk, and go through your daily activities. Joint mobility work helps move joints in specific directions, allowing for better range of motion, freer range of motion, and increased joint function.
Sometimes a combination of all is needed!
If you need specific help moving better and feeling better, reach out to Bean and Brandon Stretch and Neuromuscular Therapy. Put our 30 years of experience to work to get you back to what you love.
