31 Day Self Care Challenge: Day 14

Day 14: Stretch for at least 20 minutes

An important part of taking care of yourself is taking care of your body, the physical man. That is something I have learned and am still learning. Alongside trying to eat healthier and being mindful of what I am consuming I am also trying to be mindful of my posture. Something so simple yet so important. I hold pain in my back and knees, stretching reduces the pain tremendously and increases flexibility.


According to 7 Types of Stretching Exercises (2019), there are a few types of workouts, let’s took a look shall we?

Static Stretching

This involves stretching a body part to its farthest position and then holding it for 30 seconds or more.

Dynamic Stretching

Dynamic stretching involves controlled swinging of the arms and legs that gently takes them to the limits of their range of motion.

Passive Stretching

Passive stretching is similar to static stretching, except that an apparatus or partner provides the force to stretch the muscle.


Isometric Stretching

In isometric stretching, as a muscle is stretched into position, you resist the stretch.

Active Isolated Stretching

 To complete at active isolated stretch, you reach a certain position and hold it steady without any assistance other than the strength of your own muscles.

Ballistic Stretching

Ballistic stretching forces a body part to go beyond its normal range of motion by making it bounce to a stretched position.

Proprioceptive Neuromuscular Facilitation

Proprioceptive neuromuscular facilitation combines isometric, static and passive stretching to foster a high level of flexibility.


There are many benefits of stretching which includes:

  • Reduced risk of injury
  • Alleviate stiffness
  • Improves posture
  • Reduces stress
  • Helps with regulating breathing
  • Improves relaxation

Not only today but daily, try to incorporate at least 20 minutes of stretching and see how it makes you feel.

Ready, set, go!

Article link: https://www.livestrong.com/article/539154-7-types-of-stretching-exercises/


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