Stretch!
Sometimes we look at exercise as just a way to burn calories– this is a weight loss website after all! But by focusing on going fast, lifting lots and working up a sweat, we forget to slow down and do one thing that’s relatively easy and will make us feel so good. Stretching.
Why bother? Because it increases our “range of motion” (how much our joints can move), improves circulation, relieves stress and helps us avoid injury and pain. Why does it help us avoid injury? For a few reasons. If you’re “stiff” or have a limited range of motion, your body isn’t moving the best way it can. What if you’re a runner whose hamstrings (the back of your legs) are inflexible? You probably won’t run with proper form and may end up injuring another muscle. What about golfers? You need to have good flexibility in your shoulders, chest and back to have an optimal swing. What if you go to grab a heavy suitcase from a high shelf but your shoulder isn’t very flexible? If you’re able to bend and adapt because you’re flexible, you’re less likely to get hurt. Yesterday I slipped off a stair and ended up with my rear end at the bottom of the landing and my hands two steps up. Luckily I’m pretty flexible so I didn’t get hurt and don’t feel any pain today.
One of the best things about stretching is that it feels so good! We spend almost our entire lives doing the same motions. Right now my hands are in front of me, I’m sitting down and looking forward with my head up. If you’re reading this, you’re probably in a similar position. (And you were in the same position when you were driving, when you were watching TV, when you were reading a book…you get my point.) On top of that, many of us hunch our shoulders up or tense up our lower backs when we’re nervous or stressed. Stretching makes us move our bodies to new positions and helps to release the tension we may have.
So what are the recommendations for stretching? A couple times a week is good, every day is better. Taking 15-30 minutes (but something is better than nothing) after your walk or workout to stretch is a great habit to develop. Back in “the old days” we were told to stretch before exercise. We’ve learned that it’s better to stretch with “warm” muscles; so even if you don’t have time for your usual exercise, walk around, get warm and gently ease yourself into stretches.
Stretching should be a little uncomfortable, but not painful. You should hold a slow, steady stretch for 10-30 seconds WITHOUT BOUNCING. There are some good things that came out of the 1980’s, but bouncing while stretching is NOT one of them. Doing one stretch for each muscle group is a good place to start and add an extra stretch for particularly tight muscles. Do the whole series of stretches 3-5 times. Remember to breathe while you’re stretching. If it’s so painful that you’re holding your breath, you should back off a bit. (And if you’re pregnant, be extra careful not to stretch too far–those hormones that make it possible for you to give birth also make it possible for you to stretch way too much.)
Here is a link to some stretching exercises from the Mayo Clinic.
Here’s another link for stretching exercises at WebMD.
Some types of yoga are wonderful for stretching. You could check out a DVD from the local library or find videos online. Many gyms offer yoga and pilates classes that will focus on stretching and relaxation and can help you channel your inner Gumby! (Disclaimer: If you’re under 35, you probably don’t know who Gumby is.)
May you be happy, healthy and flexible,
Regan
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