Everyone can stretch!
Some people are born limber. I admire them. I’m not one of them.
Why stretch
Flexibility allows freedoms.
Things like tying your shoes or picking up the morning newspaper on your front porch can be tough if you aren’t limber.
Being limber helps your coordination which is very important always but especially as you age.
Stress in your body is alleviated when you stretch. Have you noticed how tense you get when you’re under stress? Taking a big breath and stretching can help let that tension go.
Stretching after exercise is extremely important. It helps to prevent soreness the next day and lessens the chance of strains.
Your relationship with your body can be enhanced by stretching. Often you lose touch with it. It’s like your body gets in your way.
Your body tells you things about itself but if you aren’t listening diseases and illness can get so far advanced that the easy fix may pass you by.
Investing time in your body by stretching is time well spent!
When should you stretch
You can stretch at any time.
When you first get up in the morning is a great time. Do a few arms swings and a couple of squats and then stretch.
When you feel tense it’s an important time to stretch.
Headaches and backaches can be prevented if you take a few minutes to breath and stretch when you feel highly stressed.
After you exercise it is crucial!
Any time you want to stretch do it!
There are some basic rules to stretching.
Warm up before your stretch
Warm your muscles up by doing a few minutes of large muscle exercises like walking or marching in place before you stretch.
A few squats with big arm swings are a great way to get ready to enjoy your stretch too.
Getting your muscles warm and supple is important. You’ll get a better result and lessen your chance of tearing your muscles.
The goal is to lengthen your muscles not damage them.
How long should you hold a stretch
There are different ideas on how long you should hold your stretch.
Most physical therapists say 30 seconds. The American Council on Exercise says about 15 seconds. My favorite stretching book says 10 seconds.
Try each one out and you decide. If you’re in a hurry 10 seconds. If you have some time try 30 seconds. You’ll know which works best for you.
Breathing
Breathing is so important when you stretch!
In order for your muscles to stretch you need to relax. Breathing relaxes you.
A slow steady breathing pattern is best. Do not hold your breath!
No bouncing!
In the early years of my fitness career bouncing was done. No more!
You have two tendons that are involved when you stretch. One to prevent you from stretching too far and tearing your muscle and the other to allow the muscle to stretch.
Bouncing wakes up the “don’t tear!” tendon. You want the “let’s stretch” tendon to be working which is in charge after you hold a stretch for a bit.
So hold your stretch... do not bounce!
Favorite book
My favorite book on stretching is called “Stretching”. It’s by Bob Anderson. Here’s his website www.stretching.com
here are good sites to get ideas from
www.womensheart.org/content/Exercise/stretching_exercise.asp
www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm
Learning to stretch is a wonderful thing to do for your health and well being!
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