By Charlene Bazarian

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. 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 warmup;

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.“

Discussing your habits and areas of tightness with your practitioner is vital to get the most out of your stretching session advises Dana Angelo White, MS, RDN, ATC (@DanaWhiteNutrition). While it’s normal to feel the stretch, Dana stresses the importance of speaking up if it crosses into the pain realm. While most practitioners are well-trained, she advises strong communication so that the tension being applied to the stretch doesn’t cause injury. While assisted stretching can be extremely helpful, Dana suggests also incorporating some resistance from suspension straps like TRX or a yoga strap to practice some DIY stretching at home. Regardless of what stretching you do, Dana says one of the most important things to do is to fully hydrate afterwards. “Taking in extra fluids after a stretch session is crucial to optimize recovery!”

As a physical therapist, Lori Diamos, PT, MS, FAFS (@pearlsfromapt) stresses the importance of incorporating a variety of techniques to assist with stretching. It is important she explains to ensure that stretching is done within a person’s tolerance to avoid strain or discomfort. Lori recommends using True Stretch, also called a stretch cage to assist with mobility and aid in real life movement. She explains that you can find True Stretch in high-level gyms and physical therapy clinics. Many of her clients told her that while they have seen these types of stress cages at their gyms, they were unaware of how to properly use them until she incorporated them into her sessions with them. Ultimately, stretching regularly and properly is key to maintaining mobility.

I opted to try a session at my local StretchLab studio (@stretchlabburlington). I showed up for my assisted stretch as instructed with loose clothing and some “grippy-bottom socks” to avoid slipping. After going over my health history and any injury status, I was introduced to my flexologist and was then taken to an assessment area. An interactive tablet style device assessed and scored my range of motion and flexibility as I mirrored the image on the screen. I was then escorted to one of the rows of stretch tables and my flexologist began a series of assisted stretches. The introductory session was a full body stretch, but as I glanced around, I saw other clients not only stretching but being treated with percussion massage tools and compression devices. I was told those are part of customized treatments once you begin regular sessions.

My flexologist was very communicative in asking me when any stretch was about 60% of my range of motion and I didn’t feel like any stretch was painful in any way. I felt relaxed and that a lot of tension had been released by the end of my session. I am an avid fitness enthusiast and part of my daily routine involves some yoga, foam rolling and stretching, but having someone guide and help maintain a stretch certainly hit areas I couldn’t completely reach or master unassisted. I found it beneficial and would imagine that someone with a less active lifestyle would benefit tremendously. After being thoroughly stretched out, I was advised what would be recommended for me for a stretch schedule if I were to continue with the assisted stretching sessions. Water was promptly offered at the completion of my session, and my flexologist took the time to show me some stretches that I could do at home to improve my overall flexibility.

Incorporating assisted stretching can be incredibly beneficial to help with stiffness and postural issues. Assistance from a trained professional can be transformative and unlock your body’s full potential. No matter what your fitness level or how sedentary your lifestyle, committing to a regular practice can stretch your mind, body and possibilities!

About the author: Charlene Bazarian is a fitness and weight loss success story after losing 96 pounds. She mixes her no-nonsense style of fitness advice with humor on her blog at Fbjfit.com and on Facebook at FBJ Fit and Instagram at @FBJFit.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.