Stretching is a key part of your workout. It loosens your muscles, pumps oxygen and blood through your body, increases flexibility and can prevent injury during exercise. Many of our clients ask whether or not they should warm up before they stretch and what type of stretching is best.
There are two different types of stretches, static and dynamic. Most
static stretches are focused on an individual muscle and held for a set period of time, generally 10-30 seconds without moving.
Dynamic stretches involve continued motion and engage groups of muscles that work in synergy.
Example: Static Shoulder Stretch - standing tall, cross one arm over chest and hold. Dynamic Arm Stretch - standing tall, swing arms back and forth across front of body.
Should I "warm up" before I stretch? Which stretches are the best and why?
Many athletes, trainers and coaches would agree that overall, dynamic stretches are more effective in increasing your flexibility, because the stretch's movements gradually increase our range of motion in a controlled manner. They are also more comfortable to perform because they are done slowly, aren't held for any set length of time and are less likely to stretch your muscles too far. The greatest benefits to dynamic stretches is that they serve as a warm up to prepare the body for a physical activity (i.e. sport specific).
Because dynamic stretches also promote blood flow, energy use, and muscle conditioning, you may feel like you have worked your muscles more completely than with static stretches.
If you are a fan of static stretches and don't want to cut them out of your routine, you could include them in your cool-down after a work out. They can reduce the lactic acid in your muscles and give you a chance to lower your heart rate and catch your breath. But remember, should you be recovering from an injury, static stretches may be the preferred method while your muscles heal.
As with all exercises, please consult your physician, trainer or Empire Health and Wellness Center before you begin any exercise or stretching regimen.
Our posture, the carriage of our bodies, is created over years of physical, mental and emotional influences. The injuries we suffer, our self image and even our interactions with other people can realign our bodies incorrectly. 
part of a healthy lifestyle and diet. 