Why assisted stretching is good for you — and three stretches you should be doing every day

Poor mobility can make everything from tying your shoes to cleaning your home difficult.

Now there are dedicated boutique stretch studios that are helping people increase their flexibility and mobility under the supervision of flexologists, people who have been specially trained in stretching.

While most people self-stretch, assisted stretching is different because it involves a trained practitioner stretching your body for you, either one-on-one or in small groups.

Although it sounds like just another wellness trend, assisted stretching can provide several health benefits.

Lea Hamley, lead flexologist at StretchLab Subiaco, said there are studies to show it can improve sports performance, increase range of motion and flexibility, reduce muscle and joint pain, improve posture and reduce stress.

She explained flexologists ensure stretches are adapted for people of varying fitness levels and ages to suit their personal goals.

“Our client ages have ranged from 12 to 82,” Ms Hamley told The West Australian.

“When we are younger, we could be looking for improved sports performance, but as we age it could be as simple as assistance in walking or even to tie our shoelaces.

“Assisted stretching is where a lot of the gains come from because you just can’t access this type of stretching with anywhere near the same effect on your own.

“We influence the quality of the movement and not just the range of movement — this is the difference between flexibility and mobility.”

Dave Bayens, a manual therapist who specialises in fascial stretching, said stretching also just feels good and can greatly improve your quality of life.

He typically spends between five and 30 minutes a day stretching, usually after exercising, when his body is warm.

In fact, he stretches at any opportunity, even when he is watching TV or watching his daughter play sport.

“When I stretch my body aches less, it feels easier to work and my overall energy and stress levels improve,” said Mr Bayens, a therapist at Stretched Perth.

“Like most of my clients I’m very time and energy poor so I try to fit stretching in when I can.

“Often it’s after exercise … it’s easier to make this a habit.

“I also try and get stretched by someone as often as possible because the results are much better.”

Ms Hamley noted that although stretching often happens in Pilates and yoga, assisted stretching works on a whole other level.

There is more focus on each stretch, allowing the muscles to release, lengthen and strengthen.

“At our studio, we focus on Proprioceptive Neuromuscular Facilitation (PNF) which is a type of stretching used to improve muscle elasticity and range of motion and it is the only movement technique that builds muscle strength and flexibility at the same time,” she added.

“This improves your performance while reducing the risk of injury, pain and stress and it also improves mobility.

“PNF stretching is good for everyone, from athletes to desk workers and the elderly.”

It generally takes about two months for the body to adapt and show improvements, she added, and stretching should be done alongside a regular routine of moderate physical activity.

“Stretching is definitely not a fad, it’s a part of our everyday life and it works great alongside other fitness styles,” Ms Hamley added.

Mr Bayens has spent more than 10 years in the industry and noticed a dramatic surge in people seeking out qualified stretch therapists once the COVID-19 pandemic hit and working from home became normalised.

“COVID certainly was a factor, with people spending extended periods of time not moving as much at home,” he explained.

“Also life is just busier now and more stressful for people these days.

“Jobs are becoming increasingly sedentary and working from home means people move even less than they used to, leading to pain, discomfort and inability to do sport and activities they used to.

“People are hiring stretch therapists to give accountability around their stretching, and expertise to guide them on the right way to stretch, to get better results from what they are doing themselves currently.”

Ms Hamley said assisted stretching can even help with sleep problems.

“Stretching assists in relieving muscle tension as well as increasing blood flow,” she explained.

“Both of these create a better environment for improved sleep quality.

“If you include relaxation breathing with your bedtime stretching you can calm you mind if it is overactive, and reduce any discomfort that may be affecting your sleep.”

Stretching at home could save you money and time. Here are three stretches you can do yourself.

Lumbar rotation

Lay on your back and raise your right knee to you chest, drawing your knee to the left side.

Make sure both of your shoulders stay in contact with the ground beneath you at all times.

If it feels comfortable, stretch your right arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm.

You should feel the stretch on the sides of your upper body and your lower back.

Breathe deeply and hold for 15 to 20 seconds, then repeat on the opposite side.

To advance this you can straighten the leg of the bent knee for a deeper stretch.

Full forward bend

Stand with your feet hip distance apart. Place your hands on your thighs, slowly hinging forward from the hips guiding yourself down as far as you can.

Ideally, you are aiming for your hands to reach the floor in the stance, but there are always alternatives to build up to in order to complete this stretch if you cannot reach the floor yet.

For example, stand in a wide-legged stance. Start with the knees bent and hands on the floor, then straighten the back of your legs.

This is great for your hamstrings and lower back, and can also help increase blood flow to the head.

Neck stretch

Sit or stand with your spine straight.

Slowly tilt your head toward one shoulder, drawing your ear down, keeping the other shoulder relaxed.

Hold for 20 seconds, then gently switch to the other side.

Sit or stand with your spine straight and lift the chin up, looking towards the sky. Hold for 20 seconds, then gently draw the chin down towards the chest, holding for 20 seconds.

Sit or stand with your spine straight and look towards the right shoulder. Hold for 20 seconds, then gently switch to the other side.

This stretch can help relieve tension in the neck, a common area where stress accumulates.

• Source: Lea Hamley, lead flexologist at StretchLab Subiaco