Stretch & Flexibility Instruction
Stretching is important for overall health as it increases mobility, reduces pain, and prevents injury. Performing stretches on a regular basis allows you to maintain tissue length, flexibility, and strength.
Restricted Muscles Limit Movement & Contribute to Pain
When a muscle contracts without relaxing properly for an extended period of time it leads to pain, tissue shortening, tightness, stiffness, and weakness. Contracted muscles are associated with reduced blood circulation, which is vitally important in supplying the muscle with adequate amounts of oxygen and nutrients. Poor circulation can lead to increased muscle fatigue and hinder the muscle’s ability to rebuild and recover, which places you at higher risk for injury.
Functional Movement Screen Evaluation
A Functional Movement Systems (FMS) screen is performed by our instructor to provide insight into an individual’s movement quality. It is a screening tool used to evaluate seven fundamental movement patterns in individuals. The screen is designed to place an individual in positions where movement deficits become noticeable if appropriate stability and mobility are not used. Limited fundamental movement leads to the use of compensatory movements in order to achieve or maintain the needed activity, putting you at risk for injury.
* FMS screens are advised for individuals experiencing pain or musculoskeletal injury.
One on One Stretch Education Focused on Your Specific Needs
We will identify and prioritize deficient movement patterns, with targeted intervention using safe, effective, customized self-stretch and stabilizing routines.
Ball Stabilization Stretches
Ball stabilization can be used as a support tool to aid in stretching, improve your balance/stability, and strengthen your core. The stability ball targets joint mobility and muscle flexibility, along with providing a comfortable surface to stretch on. By utilizing the ball during your stretch routine it helps lengthen muscles without placing undue stress on bones and joints.
Stretch & Flexibility FAQ’s
What is the science behind stretching?
Stretching is a gentle exercise that involves little to no risk. Targeted muscle groups are held for a short period of time into positions that lengthen muscles and surrounding tissue. When done on a regular basis, stretching increases range of motion, relaxes muscles, enhances circulation, releases tension, and reduces pain.
Can you stretch cold muscles?
Research shows that stretching muscles before warming up can actually cause injury. Without enhanced blood flow to the area, the muscle fibers are cold leaving tissue less pliable and responsive to change. When muscles are warm, they are more receptive to stretching, which is why stretches should be performed after light exercise, a warm shower, or during an infrared session which promotes fresh blood supply to the muscle fibers and allows for tissue elongation without injury.
Why do you recommend an infrared session with a stretch session?
Tissues that are stretched within an infrared session exhibit a lasting elongation that persists even after the stretch is removed. A study published by Auburn University concluded the same stretching routine while in an infrared sauna versus in a conventional environment yields superior acute changes in flexibility. Completing the stretch routine while exposed to the infrared sauna elicits higher/greater/more pronounced changes in acute flexibility in the hip/hamstrings and low back. Benefits of the increased range of motion include joint mobility, less friction in the joints, enabling joint function to diminish stiffness and joint relaxation.
Should stretching be painful?
Expect to feel tension while you are stretching, but not pain. If you feel pain or burning while stretching, this means your extending beyond tissue elasticity and could potentially cause harm or injury.
Are you stretch certified?
Yes, we are certified Stretch Instructors and certified in Functional Movement Systems.
What happens during a stretch session?
Each one-on-one session will begin with a discussion regarding your goals. This is followed by an evaluation to determine a customized stretch routine, a warm-up (we recommend an infrared session), a demonstration, and instruction/guidance performing properly executed stretches. You will also be provided with easy-to-follow illustrations for home use and a habit tracking calendar. Three follow-up 30 minute stretch sessions will be scheduled weekly after your first session.
What is a Functional Movement Systems (FMS) screen assessment?
FMS allows us to analyze and review movement behavior, track progress, and identify additional effective stabilizing exercises to be supplemented into your current routine.
What should I wear during a stretch session?
Clothing that tallows for easy stretching including: loose pants, gym shorts, sweats, t-shirts, athletic shoes, and socks.
Can you stretch while pregnant or injured?
If you are pregnant, elderly or have any chronic or recurring muscle or joint pain consult your physician.
How quickly will you see results?
It takes time to safely lengthen tissue. It is very important to complete your stretch routine daily to regain and retrain restricted muscles.