At the end of every personal training session or bootcamp class, I lead my clients through a series of stretches. Some think that it is a waste of time and that they would get more benefit from the extra five minutes of intense workout rather than sitting on the ground stretching. What we don't realize is that stretching is a big part of the workout and is crucial to their overall success.
Stretching has many benefits. As we age our muscles tighten and the range of motion in our joints can be minimized. This can make regular, day to day activities more difficult. Stretching is the simplest form of physical activity and though it doesn't burn many calories it can make life much easier and more comfortable.
The benefits associated with stretching are numerous, just as they are with any form of physical activity. Besides simply reducing muscle tension and increasing the range of motion in our joints, stretching can also help to enhance the co-ordination of our muscles. It also can help to increase blood circulation which is important because blood brings nutrients to our cells as well as flushing out waste products. This is especially important after exercise as lactic acid tends to build up in our muscles after a good workout. Stretching will circulate blood to our muscles to aid in workout recovery and decrease the muscle soreness experiences after an intense workout.
Stretching is also a contributing factor in good posture. Chronically tight and tense muscles contribute to poor posture. This can cause poor alignment to our internal organs along with other muscle tension including pain in the lower back and shoulders. Not to mention appearance.
As I said, stretching is simple and can be done at any time, even while watching TV. It is important to warm up our muscles a little prior to stretching to avoid injury. A great time to stretch is right after completing a few household chores, such as vacuuming, as our muscles will be warm and will stretch more easily. Use this technique when stretching your muscles:
Breathe easily and normally. Don't hold your breath.
Focus on the muscle being stretched.
A stretch should never be painful. You should feel a gentle stretch of the muscle but it should not pull or feel painful.
No bouncing!
Hold the stretch of 10 to 20 seconds and release. Repeat the stretch a second time. You should notice that you can stretch a little further than the first time without feeling pain.
As I said, stretching is simple and easy to do almost anywhere. Try incorporating stretching into your daily routine for relaxation and stress relief, among its many other benefits.
Say it! Mean it! Do it!
