‘Stretch Therapy’ Can Make You Much More Flexible
It seems something called “stretch therapy” is becoming a trend, with studios opening up in shopping malls next to yoga studios and juice bars. Private doctors are starting to offer it along with massage, personal training or physical therapy. As you’ve probably been told your entire life, stretching is beneficial for preventing and treating pain and injury, as well as for relaxation and overall health. But how exactly does stretch therapy work?
How stretch therapy works
“Stretching involves lengthening muscles to improve the flexibility of a muscle group and increase the range of motion (ROM) of the joints that the muscles cross or impact. Stretching also activates the parasympathetic nervous system, which is responsible for relaxation, reducing systemic inflammation, and lowering heart rate (HR) and respiratory rate (RR),” says Adrienne Simonds, PT, PhD , a licensed physical therapist at Rutgers School of Health Professions. .
Meanwhile, “stretch therapy” is an umbrella term for a variety of treatments for physical problems associated with muscle and joint restrictions, says John A. Gallucci , Jr., MS, ATC, PT, DPT, CEO of JAG Physical Therapy. “The overall goal of stretch therapy is to eliminate muscle tension, joint imbalances, and tissue restrictions that cause movement distortions, pain, and increased risk of injury.” Having professional help with this treatment can improve effectiveness and prevent injury, Gallucci says. “Although the research on stretch therapy is not conclusive, stretch therapy over time can help improve range of motion and athletic performance by improving muscle and connective tissue flexibility.”
Many people also find it enjoyable and relaxing, especially since stretching itself can often be uncomfortable. Symonds says: “This is one of the benefits of stretch therapy because people have another person helping with the movements and providing ongoing support and encouragement.” A professional can also help you stretch more effectively and safely when you are alone, and can tailor the treatment plan to your lifestyle.
Who can benefit from stretch therapy?
While everyone can benefit from stretch therapy, Gallucci says, “stretch therapy is not for everyone. Your response to stretch therapy may depend on your athletic and medical history. If your healthcare provider has given you permission to try stretch therapy, it should be helpful for you.” Your stretching therapist will need to make sure you are cleared to practice before starting to work on your body.
Additionally, if you are eligible, your treatment plan may vary depending on your activity level and where tension occurs. Athletes will need different tips than those who sit at a desk all day, but both will benefit. Athletes may be targeting increased stretching to reduce the risk of injury, and “an injury prevention program for home- or office-based employees who sit most of the workday will include ways to mitigate or reduce the ‘costs’ of prolonged low back sitting and hips,” says Symonds. She also says that many people store stress in their bodies, so “it’s important to understand that being able to release that accumulated stress through stretching, as well as walking, exercise, meditation and yoga, can make a more positive contribution to our overall physical well-being.” and mental health. These benefits may far outweigh the benefits of flexibility and increased range of motion.”
What to look for when choosing a stretch therapist and where to find one?
Many trainers can offer stretch therapy, but not everyone will be right for you. “Because stretch therapy includes a variety of techniques used to treat muscle and joint restrictions, there is currently no universal stretch therapy certification,” says Gallucci. However, he says some people who may be eligible to perform stretch therapy “including those licensed in physical therapy, massage therapy and chiropractic. Some rehab centers also host certified yoga instructors and personal trainers.” This means that when searching for a stretch therapist, you may see a variety of “certifications.” In most cases, they are not covered by insurance, so you can find a stretch therapist the same way you would a massage therapist (Google, Yelp), through personal or doctor recommendations, or by trying out one of the storefronts offering services. . For many, the first session is free or at a discount.
Symonds advises that “people doing stretch therapy should move mindfully and slowly, paying attention to the specific movement and stopping at the first moment of resistance to experience the sensation of stretching within their tolerance,” adding that “a slower pace of stretching with a longer duration hold time (30-120 seconds) is more effective than more stretches with shorter hold times (
This is not a panacea
Going to stretch therapy alone will not solve all your problems. (Will anything happen?) Symonds says, “Effective injury prevention programs include other aspects such as education, body awareness and proprioceptive training, strengthening, home programming, and muscle retraining in positions and activities with a high risk of injury.” . Athletes, people who exercise a lot, and people who exercise infrequently and feel stressed as a result should consult their healthcare providers for advice on how best to proceed.