3 Must-Do Stretches

 Here are three MUST-DO stretching styles if you want flexible muscles, the coordination of a ballet dancer and peak circulation.

TYPES OF STRETCHES

• Dynamic. Moving your arms and legs through a range of motion without stopping to hold any single position.
• Static. Stretching a muscle as far as you can without pain and then holding it there.
• Myofascial. Applying pressure to different muscles by sliding parts of your body over a foam roller (my favorite healer - may put your chiropractor out of business!).

WHEN TO DO

• Dynamic. Before you work out and right after a light cardio warmup.
• Static. After your workout.
• Myofascial. Anytime, anywhere, especially great when traveling.

WHY BOTHER?

• Dynamic. You’re prepping your body for what’s required next during your workout; essentially, training your muscles (which have memory) to stretch and contract through a specific motion.
• Static. To increase flexibility. When you stretch a muscle, sensory receptors pick up the info and send it to the central nervous system, which signals the muscles to contract. If you hold steady, the muscle relaxes to protect itself.
• Myofascial. Decreases overall tension. On a foam roller you actually target the fascia (the membranes that surround muscles). Translation: You’re bull­dozing knots, so the muscles can contract without grinding against each other. 

~ thanks Allie LeFevere