{"id":13901,"date":"2020-12-23T00:03:53","date_gmt":"2020-12-23T00:03:53","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13901"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"types-of-stretches","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/types-of-stretches\/","title":{"rendered":"Types Of Stretches To Loosen Up Your Body From Head To Toe"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Types_Of_Stretches\" >Types Of Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Dynamic_Stretching\" >Dynamic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Active_Stretching\" >Active Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Passive_Stretching\" >Passive Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Static_Stretching\" >Static Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Different_Types_Of_Static_Stretches\" >Different Types Of Static Stretches<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Isometric_Stretch\" >Isometric Stretch<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Advantages\" >Advantages:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Other_Static_Stretches\" >Other Static Stretches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Other_Stretching_Techniques\" >Other Stretching Techniques<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Ballistic_Stretching\" >Ballistic Stretching\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#PNF_Proprioceptive_Neuromuscular_Facilitation_Stretching\" >PNF (Proprioceptive Neuromuscular Facilitation) Stretching<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Examples_Of_Common_Types_Of_Stretches_And_What_Muscles_They_Stretch\" >Examples Of Common Types Of Stretches And What Muscles They Stretch<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Morning_Stretches\" >Morning Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Leg_Stretches\" >Leg Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Stretches_For_Achilles\" >Stretches For Achilles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#Upper_Body_Stretches\" >Upper Body Stretches<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You woke up this morning and unconsciously stretched yourself before walking to the bathroom, or after sitting for a few hours in front of your desk, you stood up to stretch your legs and arms. It seems like a daily dose of stretching makes your blood flow better, but what are the different types of stretches, and how can they help you? Here is everything you need to know.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many types of stretches are there for each muscle? Stretching is an exercise that you can consciously or unconsciously take part in. Some stretches may involve motion, while others are motionless. Understanding the types of stretches and what muscles they stretch will help you know which activity to perform and how to do it to enjoy the maximum benefits of this activity.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Stretches\"><\/span><b>Types Of Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Which types of stretches are for reducing muscle stiffness? Stretches are used to warm you up before a workout, loosen stiff muscles, and cool you down and prevent post-workout soreness after an exercise (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\">2<\/a>).<\/span><span style=\"font-weight: 400;\">\u00a0They also enhance flexibility and mobility. According to Human Kinetics, there are 4 main types of stretches: static or dynamic and passive or active<\/span><span style=\"font-weight: 400;\">. Others are variations of these 4 main ones.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30517 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Dynamic_Stretching\"><\/span><b>Dynamic Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to repeatedly move a body part through a challenging but comfortable <a href=\"https:\/\/betterme.world\/articles\/tai-chi-weight-loss\/\">range of motion<\/a>. For instance, swinging your arms and legs in a gentle, controlled, smooth, and deliberate manner to the limits of the range of movement (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29063454\/\">1<\/a>).\u00a0<\/span><\/p>\n<p><b>Advantages:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It enhances dynamic flexibility and is quite helpful in warming up your muscles before a workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It requires more thoughtful coordination than <a href=\"https:\/\/betterme.world\/articles\/what-is-an-isometric-exercise\/\">static stretching<\/a> but is more beneficial in enhancing functional range of motion and mobility (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29063454\/\">1<\/a>).<\/span><\/li>\n<\/ul>\n<p><b>Examples:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles- Allow the arms to drape to your sides, then rotate them in circles, either backward or forward<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge with a twist- Stand, then take a step forward with your right foot and reach your left hand across your body toward the ground. Go back to the starting position and do the same with the other side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30533 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3573.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Others include leg swings, torso twists, and walking lunge.\u00a0<\/span><\/p>\n<p><b>Note:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop stretching when you feel tired. Do not force yourself because when muscles get tired, their elasticity decreases, which causes a decrease in flexibility and range of motion.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">How Often Should You Stretch To Enjoy The Benefits Associated With Stretching<\/a><\/em><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Active_Stretching\"><\/span><b>Active Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When doing <a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-feel-good\/\">active stretching<\/a>, you move one muscle group to stretch another. You assume a position, then try to maintain it as long as possible. It may be difficult to hold and maintain the active stretch for over 10 seconds because of the muscular force needed to generate the stretch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30438 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4005.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<p><b>Advantages:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Other than strengthening the agonistic muscles, active stretching also promotes flexibility (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17326697\/\">3<\/a>).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is a lower risk because you control the stretch force as you\u2019re not using any outside assistance (leverage, strap, or stretching device).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They are movement-oriented, therefore they may generate muscle heat, which leads to increased muscle flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active stretching involves muscle activation and contraction. This makes the muscles relax more.\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifting the leg high, then holding it in the extended position with any support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some forms of yoga movements and stretches, such as<\/span><a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\"><span style=\"font-weight: 400;\"> tree pose<\/span><\/a><span style=\"font-weight: 400;\"> where you use only the strength of your glutes and hip flexors to lift the bent knee. Another example of active yoga movements is performing the seated spinal twist without the help of the elbow to deepen the stretch.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30437 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4006.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Passive_Stretching\"><\/span><b>Passive Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as static-passive stretching or <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">relaxed stretching<\/a>. Assume a position and maintain it with outside assistance, for instance, another part of your body, a partner, or other equipment such as leverage, strap, or stretching device. The external aid helps you hold the stretch in place.<\/span><\/p>\n<p><b>\u00a0Advantages:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly doing static-passive stretches may relieve spasms in injured muscles that are in the process of recovery.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A quick cool-down after vigorous exercise helps minimize post-workout soreness and muscle fatigue.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They are the easiest to perform, and if performed properly, they may enhance flexibility and range of motion.<\/span><\/p>\n<p><b>Examples:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lifting your leg then holding it with your hand.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30445 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3998-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3998.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3998-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3998.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3998.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Static_Stretching\"><\/span><b>Static Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the most common type of stretching whereby you maintain the <a href=\"https:\/\/betterme.world\/articles\/stretch-routines-for-dancers\/\">stretch<\/a> in a comfortable yet challenging position for a specific period (between 10 to 30 seconds). Unlike in passive stretching, where an individual receives support from another person or equipment to bring the joint to its range of motion, during static stretching, you stretch a muscle to its farthest point, then maintain that position<\/span><span style=\"font-weight: 400;\">. Therefore, the two terms do not refer to the same thing and should not be used interchangeably.<\/span><\/p>\n<p><b>Advantages:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is considered safe and effective for enhancing overall flexibility. However, if your end goal is to improve your range of motion, it is not the stretching type for you.<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\" rel=\"noopener\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30508 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4067.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Types_Of_Static_Stretches\"><\/span><b>Different Types Of Static Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What are the types of static stretches? One common type of static stretching is isometric stretching. As it does not call for any active movement, it falls under the umbrella term that is static stretching. When you start feeling tight during a stretching exercise, you essentially need to contract the targeted group of muscles instead of lengthening or shortening them. You can manually apply the required resistance to your limbs (for example rolling onto the ball of your foot to <a href=\"https:\/\/betterme.world\/articles\/yoga-before-or-after-workout\/\">prevent flexing<\/a> while using the calf muscles to try and straighten your instep) or get help from a partner (having them hold your leg up as you try to force your leg back down the ground).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Isometric_Stretch\"><\/span><strong>Isometric Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Here is how to correctly perform an isometric stretch:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assume a passive stretch position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tense the stretched muscle by resisting it against some immovable force, e.g., wall, for 7-15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax the muscle for about 20 seconds.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38874\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Advantages\"><\/span><b>Advantages:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is much more effective than active or passive stretches on their own. They help develop strength in the tensed muscles, therefore, they are a quick method of enhancing static-passive flexibility<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They reduce the amount of pain associated with stretching.<\/span><\/li>\n<\/ul>\n<p><b>Note:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may incorporate isometric stretches into a dynamic strength training routine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should not perform isometric stretches more than once a day for a specific group of muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is not recommended for children and teenagers because their bones are still developing. Since kids and adolescents are flexible enough, isometric stretches may damage their tendons and connective tissue.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Other_Static_Stretches\"><\/span><strong>Other Static Stretches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other examples of static stretches include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting on the floor, then grabbing your toes to loosen the back of your thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying on your stomach and pulling your foot to your butt to stretch the front of your thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posterior capsule stretch can be done whether you&#8217;re standing or sitting. Bring your elbow across your body horizontally, maintain the stretch by using the opposite hand to hold the elbow. Hold for about 15 seconds, then repeat several times before switching hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Others are shoulder stretch, side bends, quadriceps stretch, and hamstring stretch.\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/stretching-for-weight-loss\/\">Stretching For Weight Loss: Feel-Good Exercises That Kick Extra Pounds To The Curb<\/a><\/em><\/p>\n<p><em><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30777 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4214-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4214.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4214-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4214.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4214.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Stretching_Techniques\"><\/span><b>Other Stretching Techniques<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Ballistic_Stretching\"><\/span><b>Ballistic Stretching\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To put it simply, ballistic stretching is bouncing into and out of a stretched position. As long as you use quick and jerky movements to push your body beyond its <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">normal range of motion<\/a>, you\u2019re doing everything right.<\/span><\/p>\n<p><b>Examples:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bouncing down to touch the toes.<\/span><\/li>\n<\/ul>\n<p><b>Note:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is risky and may result in injury since muscles are not allowed to adjust and relax in the stretched position. On the contrary, muscles may tighten because the stretch reflex is repeatedly activated.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"PNF_Proprioceptive_Neuromuscular_Facilitation_Stretching\"><\/span><b>PNF (Proprioceptive Neuromuscular Facilitation) Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the most effective way to enhance static-passive flexibility. It is not a type of stretching, but it is a mix of passive and isometric stretches to attain maximum static flexibility. You may need a partner to help provide resistance against the isometric contraction and passively take the joint through its increased range of motion.<\/span><\/p>\n<p><b>\u00a0Examples:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hold-relax or contract-relax where the muscle isometrically contracts between 7 to 15 seconds, then briefly relaxed for 2-3 seconds. It is passively stretched instantly for about 10-15 seconds before resting for 20 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hold-relax-contract, contract-relax-antagonist-contract,<\/span> <span style=\"font-weight: 400;\">or contract-relax-contract entails doing isometric contraction of the agonists, then antagonists for 7-15 seconds each, before being relaxed for about 20 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The hold-relax-swing, same as hold-relax-bounce, involves the use of ballistic or dynamic stretches together with isometric and static stretches. Due to its high-risk nature, this is only for those with a high level of control over their muscle stretch reflex, for example, the most advanced athletes or dancers.<\/span><\/li>\n<\/ul>\n<p><b>Note:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PNF is only for professional dancers and athletes, under the guidance of an experienced coach or training supervisor. It cannot be done more than once a day. Also, children and adolescents should not attempt PNF.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\" rel=\"noopener\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30780 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4211.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Examples_Of_Common_Types_Of_Stretches_And_What_Muscles_They_Stretch\"><\/span><b>Examples Of Common Types Of Stretches And What Muscles They Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some examples of different kinds of stretches:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Morning_Stretches\"><\/span><b>Morning Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">Stretching<\/a> in the morning is a great way to get energized for the day. It relieves you from the previous day&#8217;s tension or stress and the discomfort of a bad sleeping posture. They include<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upward Stretch.<\/b><span style=\"font-weight: 400;\"> Raise your arms towards the sky and lace your fingers together. Elongate the spine and feel the stretch in your ribcage and arms, hold for 10 seconds, then you can include a sitting side stretch to target the torso. This is a great way to wake your body up and get the blood flowing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Neck and shoulder stretch.<\/b><span style=\"font-weight: 400;\"> Turn the left ear over to your left shoulder, then hold for 20 seconds. Turn the right ear over your right shoulder and hold for 20 seconds. Relax, then roll your shoulders to the back and then front. Lift the shoulders to your ears as you tense the muscles and drop them. Repeat the steps 3 times. This morning stretch will ease the tension you may have accumulated while sleeping.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Others include the reclining spinal twist, which relieves stress in your lower back, lying side quad stretch, hamstring or calf stretch, cobra stretch, knees-to-chest, shoulder stretch, etc.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Leg_Stretches\"><\/span><b>Leg Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before or after a workout, or when you feel your leg muscles are tight, it is good to stretch them out. For instance,<\/span> the supine leg stretch<span style=\"font-weight: 400;\"> works the <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">lower back<\/a>, calf, ankle, and hamstring<\/span><span style=\"font-weight: 400;\">. Here are the steps you need to follow:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, knees bent, and feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend one knee, hug it onto your body, and slowly kick that leg up towards the ceiling as you straighten and pull it towards the torso.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this until the tension is felt behind your leg, then point and flex your foot 3 times, do 3 ankle circles in each direction, lower your leg, and repeat the other leg steps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Others include the inner thigh stretch, hamstring or calf stretch, and the quad stretch. Note that most leg stretches are the same type of stretches before running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-30776 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4215.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Stretches_For_Achilles\"><\/span><b>Stretches For Achilles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What are the types of stretches for your Achilles? Inflamed or tight Achilles tendons are uncomfortable. Try runners stretch, calf stretch, toe-to-wall stretch, or heel drop to get relief<\/span><span style=\"font-weight: 400;\">. According to Healthline, the calf or runner\u2019s stretch loosens the tendons. Here are the steps involved in the runner\u2019s stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on a support, for example, a chair or wall. Your hands should be at the same level as the eyes if you are using the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To stretch the left leg, step it behind you, ensuring that the back heel is on the floor and the toes are pointing straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee towards the wall. The back leg should be straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean towards the wall until your calf stretches gently. Hold for 30 seconds, then repeat the steps two more times before switching legs. Note that you should not lean too far.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Upper_Body_Stretches\"><\/span><b>Upper Body Stretches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What types of stretches are upper <a href=\"https:\/\/betterme.world\/articles\/band-back-exercises\/\">body stretches<\/a>? After an upper body workout, stretching is recommended to help relieve the soreness. Appropriate stretches include wide tip-over tuck, goddess eagle, reverse triangle, twisting extended side angle, triceps stretch, shoulder stretch, shoulder-opening spinal twist, wrist stretch, seated heart-opener, bow pose, reverse planks, half wheel, and child&#8217;s pose with reach<\/span><span style=\"font-weight: 400;\">. Reverse triangle, for instance, has an effect from fingertips to toes and works on the side of your torso and lats as well. The steps involved in this workout, according to PopSugar, are<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with legs apart in a straddling position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your right toes out 90 degrees, and the left ones in 45 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arch your back gently and lower your left hand down. Rest it at the back of your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right arm above your head and feel the stretch through the right side of your body as you lower your hips with your front knee pressed forward so that it is directly over the right ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for five complete breaths, then repeat the other side.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you understand the different types of stretches, make sure to include some of the above-mentioned stretching exercises in your routine. Get a green light from your doctor before trying any type of stretch, especially after an injury. Happy stretching!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29063454\/\"><span style=\"font-weight: 400;\">Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature<\/span><\/a><span style=\"font-weight: 400;\"> (2018, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\"><span style=\"font-weight: 400;\">Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk<\/span><\/a><span style=\"font-weight: 400;\"> (2005, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17326697\/\">The effects of stretching on strength performance<\/a> (2007, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>You woke up this morning and unconsciously stretched yourself before walking to the bathroom, or after sitting for a few hours in front of your desk, you stood up to stretch your legs and arms. It seems like a daily dose of stretching makes your blood flow better, but what are the different types of [&hellip;]<\/p>\n","protected":false},"author":44,"featured_media":13907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[112],"class_list":["post-13901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Types Of Stretches To Loosen Up Your Body From Head To Toe - BetterMe<\/title>\n<meta name=\"description\" content=\"Different types of stretches can help you according to your needs. Find out what stretches are best suited for your particular case!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Types Of Stretches To Loosen Up Your Body From Head To Toe\" \/>\n<meta property=\"og:description\" content=\"Different types of stretches can help you according to your needs. Find out what stretches are best suited for your particular case!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/types-of-stretches\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1414112600.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"702\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jedidah Tabalia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jedidah Tabalia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/\"},\"author\":{\"name\":\"Jedidah Tabalia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f88f1ba35fd5fe57775d6359fc4fb97e\"},\"headline\":\"Types Of Stretches To Loosen Up Your Body From Head To Toe\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/\"},\"wordCount\":2438,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1414112600.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You woke up this morning and unconsciously stretched yourself before walking to the bathroom, or after sitting for a few hours in front of your desk, you stood up to stretch your legs and arms. It seems like a daily dose of stretching makes your blood flow better, but what are the different types of stretches, and how can they help you? Here is everything you need to know.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How many types of stretches are there for each muscle? Stretching is an exercise that you can consciously or unconsciously take part in. Some stretches may involve motion, while others are motionless. Understanding the types of stretches and what muscles they stretch will help you know which activity to perform and how to do it to enjoy the maximum benefits of this activity.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Types Of Stretches<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Which types of stretches are for reducing muscle stiffness? Stretches are used to warm you up before a workout, loosen stiff muscles, and cool you down and prevent post-workout soreness after an exercise (<a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\\\">2<\/a>).<\/span><span style=\\\"font-weight: 400;\\\">\u00a0They also enhance flexibility and mobility. According to Human Kinetics, there are 4 main types of stretches: static or dynamic and passive or active<\/span><span style=\\\"font-weight: 400;\\\">. Others are variations of these 4 main ones.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\\\"><img class=\\\"aligncenter wp-image-30517 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069-1024x576.png\\\" alt=\\\"types of streches\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a><\/span>\\r\\n<ul>\\r\\n \\t<li aria-level=\\\"1\\\">\\r\\n<h3><b>Dynamic Stretching<\/b><\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/\",\"url\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/\",\"name\":\"Types Of Stretches To Loosen Up Your Body From Head To Toe - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/types-of-stretches\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1414112600.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Different types of stretches can help you according to your needs. 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She adores her job because she can incorporate her knowledge into SEO articles about overall wellness. Jedidah takes her responsibilities seriously, therefore, meticulously studying valid sources before writing another SEO content. She believes that everyone can lead a healthy lifestyle. There's no need to stick to strict exhilarating diets and exasperate yourself with non-stop training. Jedidah knows that harmony between hearty food choices and effective training is essential.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jedidahtabalia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Types Of Stretches To Loosen Up Your Body From Head To Toe - BetterMe","description":"Different types of stretches can help you according to your needs. 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It seems like a daily dose of stretching makes your blood flow better, but what are the different types of stretches, and how can they help you? Here is everything you need to know.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">How many types of stretches are there for each muscle? Stretching is an exercise that you can consciously or unconsciously take part in. Some stretches may involve motion, while others are motionless. Understanding the types of stretches and what muscles they stretch will help you know which activity to perform and how to do it to enjoy the maximum benefits of this activity.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Types Of Stretches<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Which types of stretches are for reducing muscle stiffness? Stretches are used to warm you up before a workout, loosen stiff muscles, and cool you down and prevent post-workout soreness after an exercise (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\">2<\/a>).<\/span><span style=\"font-weight: 400;\">\u00a0They also enhance flexibility and mobility. According to Human Kinetics, there are 4 main types of stretches: static or dynamic and passive or active<\/span><span style=\"font-weight: 400;\">. Others are variations of these 4 main ones.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ypes_Of_Stretches\"><img class=\"aligncenter wp-image-30517 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4069-1024x576.png\" alt=\"types of streches\" width=\"770\" height=\"433\" \/><\/a><\/span>\r\n<ul>\r\n \t<li aria-level=\"1\">\r\n<h3><b>Dynamic Stretching<\/b><\/h3>\r\n<\/li>\r\n<\/ul>\r\n<sp ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/types-of-stretches\/","url":"https:\/\/betterme.world\/articles\/types-of-stretches\/","name":"Types Of Stretches To Loosen Up Your Body From Head To Toe - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/types-of-stretches\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/types-of-stretches\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/shutterstock_1414112600.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Different types of stretches can help you according to your needs. 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