Or are you someone who is always telling their PTs "I'm just a stiff person" at the first session? Maybe you always feel tight even though you are already flexible? You may want to look at how you are stretching to address any of these issues. Most people think of stretching as holding a position for a prolonged period of time to become more flexible. While that is true, there are layers to stretching that you can explore to find the best method for yourself to create lasting change. In the following videos I will show different ways of stretching both hamstring (back of thigh) and pectoral (chest) muscles as examples and describe some of the changes and benefits.

This is the conventional type of stretch that most people are familiar with. Take a muscle to its lengthened position and hold it there. Holds should be for whatever you can tolerate but 60 seconds is a good starting point. This type of stretching can be great for relaxation.

This type of stretching involves taking the muscle to its lengthened position and moving in and out of the stretch repeatedly (pulsing). Aim to pulse 5-10 times. This type of stretching can be great for warming up for other activities.

There are multiple variations of PNF (proprioceptive neuromuscular facilitation) stretching. At their core they all involve contracting the muscles around the joints in the stretched positions and then relaxing. I will show you the basic hold-relax variation. This type of stretching is great to build greater length in the tissues (for the person who stretches and stretches without significant change or the flexible person who still feels tight). In the stretch position, contract out of the stretch for 5-10 seconds and then gently move further into the stretch for 5-10 seconds.

In this variation of stretching we are lengthening the muscle under load. The exercise you use may change depending on the muscle you are targeting but the principle is the same. Using an appropriate weight or resistance move into the lengthened position with gravity. This can be really helpful to help maintain and solidify any gains you have made from the above stretching variations. Pair this with some variation of stretching and aim to do 2-3 sets of 5-8 repetitions.

Everything above is meant to illustrate the variety of ways we can create positive changes in our body. While I only demonstrated two examples, you can do any variation of the above stretches for any muscle. Only do what you know you are capable of doing safely and if you have questions you can always ask your physical therapist.

Although Dr. May has experience in working with all types of conditions, she has extensive training in treating orthopedic disorders and chronic pain. In her free time, Dr. May enjoys spending as much time as she can outdoors—hiking, exploring new places and indulging in live music. More often than not her dog, Nova, is by her side. Follow her on Instagram @awaken_alignment

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