Choosing The RIGHT ASSISTED Stretching Technique

As the expression goes, “More stretching, less stressing,” but perhaps you need a helping hand with all that stretching. So much time being spent in front of a screen in our day-to-day lives can create painful muscle stiffness and reduce overall flexibility.

- By Charlene Bazarian

The postural discomfort that many of us experience whether you're simply sitting too much, tethered to your work desk, or constantly staring down at mobile devices causing what's known as “tech neck,” all can negatively impact mobility and your quality of life. Assisted stretching has emerged as an effective technique to combat the multitude of postural issues from which many of us are suffering. To learn more about guided stretching, I asked some experienced flexibility and mobility practitioners for some insight. For added insight, I signed up for an assisted stretch session to experience it for myself.

If you’re wondering why stretching is important or ever necessary, NSCA Personal Trainer of the Year, Tara De Leon, MS, RSCC, CSCS*D (@tara_deleon_fitness) explains that “Stretching is helpful because when you have good flexibility and mobility, life is easier, you're less likely to get injured and your body performs better. Regular stretching makes you feel better, move better, and even helps reduce depression and anxiety.” Tara explained that there are essentially three types of stretches:

1. Dynamic Stretching that should be done before your workout or as part of your warm-up

2. Static stretching is typically done after exercise or movement, when your muscles are warm and best described as finding the point of tension, not pain, and then holding that stretch for 10-30 seconds

3. Proprioceptive Neuromuscular Facilitation or PNF which she finds most effective and improves flexibility the fastest, which she described as being, “typically done with a partner, though you could use a strap or band for most stretches. First you get into a static stretch and hold it for 30 seconds. Then you'll contract the muscle being stretched for 30 seconds, followed immediately by another static stretch of the same muscle.”