What is Assisted Stretching?
Stretching can be assisted with:
- massage
- foam rolling/ball rolling
- myofascial release
- active range of motion movements
- traditional passive stretches
- PNF (Contract-Release Technique)
- Pulsing
To maintain flexibility, you should try to stretch 2-3 times a week. This helps to improve muscle function, and prevent stiffness. Research suggests that consistent stretching leads to lasting improvements in muscle length and range of motion, but the immediate effects, such as reduced tension and increased mobility, typically last for a few hours to a day. For long-term benefits, a regular routine is essential, as muscles and connective tissues adapt gradually with repeated practice over weeks or months.
A study by BMJ Open Sport & Exercise Medicine examined the effects of static stretching on range of motion (ROM) and found significant increases across different muscle groups, including the hamstrings, quadriceps, and triceps surae. Each muscle group showed improvements in flexibility when static stretches were held for 5 minutes, with no pain during the stretch. This supports the efficacy of static stretching in enhancing joint mobility and muscle extensibility, particularly when performed consistently and held for an adequate duration.
Systematic reviews have confirmed that static stretching increases ROM by improving stretch tolerance and reducing the stiffness of the muscle-tendon unit. Interestingly, higher-intensity stretches tend to yield larger gains in ROM, though care must be taken to avoid discomfort or pain
If your goal is to improve your flexibility and mobility or rehab your joints, incorporating static stretching sessions several times a week, with stretches held for at least 30–60 seconds, can be beneficial.
Stretch therapy techniques involve a variety of activities that improve movement and range of motion. These include:
- massage techniques, including self-massage with foam rollers or other devices
- passive stretching techniques
- active or dynamic stretching techniques
- partner-assisted stretching techniques
Massage, foam rolling, and myofascial release
In the context of exercise science, techniques that apply external pressure directly to tissues are termed myofascial release. This includes:
- traditional massage techniques practiced by massage therapists
- foam rolling
- lacrosse ball massage
- other self-massage techniques
While more research is required, multiple studies suggest that foam rolling and similar massage techniques improve your range of motion and reduce muscle stiffness.
Additionally, research suggests that foam rolling may enhance post-workout recovery.
Overall, research has found that the longer the self-myofascial release duration, the greater the decrease in performance.
You will likely find so-called “trigger points,” where the muscle is especially tender. These are the locations you want to apply the pressure.
Self-myofascial release can be performed before or after working out, or as a separate session.
You Desire to Be More Flexible? Try this!
The biggest benefit to assisted stretching is learning how to stretch. When you’re new to stretching, having someone walk you through the stretches is especially helpful. Even if you’ve stretched before, new stretches can be confusing and even difficult.
Can Partner Assisted Stretching Cause injury?
Sure, if done recklessly or by someone who thinks “deep stretch” means trying to turn your hamstrings into spaghetti! But let’s break it down:
- Muscle Strains: If too much force is applied or a stretch goes beyond a joint’s natural range of motion, the muscle might rebel (read: strain).
- Joint Injuries: Overzealous pulling or pushing can stress ligaments and cartilage, potentially leading to sprains or even joint damage.
- Nerve Compression: Stretching too far can also irritate nerves, which isn’t fun and might cause tingling or numbness.
The key? Communication and expertise! A skilled professional knows your body isn’t a Gumby doll. They’ll stretch you within safe limits, respecting your anatomy and your pain threshold. Think science-based tension, not medieval torture rack!
In short: partner-assisted stretching is safe when done properly. But if your partner starts using yoga terms you’ve never heard of while applying their body weight on you…maybe tap out!
All in all, facilitated stretches entail virtually no risk of injury, because there is little or no passive movement involved – the stretcher does the work. You act only as a facilitator for the technique and make no attempt to increase the stretch.
However, poorly trained or inattentive partners could cause injury by being too vigorous in moving the limb to a new range of motion (Beaulieu 1981; Surburg 1981).
Is Assisted Stretching Worth it?
What does Assisted Stretching Do?
Engage a certified stretch therapist practioner!
How to do Assisted Stretching?
Engage a certified stretch therapist practioner!