Stretching is often the most
neglected part of a fitness program. To
improve flexibility, you need to do stretching exercises on a regular
basis. Stretching is a sensible way to
reduce joint pain and increase range of motion, but unless you do it sensibly
you can do more harm than good. We
aren’t all flexible to the same degree so be really careful that you don’t do
too much, too hard, and too fast.
I am probably the worst
culprit when it comes to practicing what I preach so I need to heed my own
advice. I am okay with warming up
gradually before doing an exercise class or jogging but when I finish
exercising I am not remotely interested in going through a stretching
routine. Fortunately for me, the weight
training video that I use incorporates a stretching segment after each
individual exercise.
Most therapists and trainers
recommend warming up before an activity and saving the stretching for
later. Warming up can mean just walking
slowly at first and gradually increasing the speed. Starting slowly and increasing gradually
slowly raises your body temperature and warms the muscles. In the past trainers suggested stretching
before exercising but studies now show that stretching cold muscles can lead to
injuries so we are off the hook until later.
Stretching after you exercise helps the muscles relax and return to
their resting state.
Stretching can be done after
your activity or as a stand alone routine.
If your find that you don’t have the luxury of stretching the minute you
hop off the treadmill you can do it later.
If this happens you should warm your muscles by spending a few minutes
in the shower or a hot tub before you stretch.
As you get older flexibility decreases so it is not unusual for your
body to feel stiff and sore, this makes a warm up and stretching routine even
more important. Being limber gives you
the ability to move freely without discomfort.
You can also incorporate
stretching into your daily activities. A stretch should be slow and steady and
the joints should be soft. Breathe
deeply as you work your way into the stretch. When your muscles are warm from
bathing is a good time to start, even while standing in the shower. You can do gentle neck rotations while
waiting at a traffic light or sitting in front of the television. Do not sit in one position too long. Get up and walk around your office or take a
quick trip around the block when you feel that you need a break. Arch your back or lean forward now and again
or fidget a bit and twist your spine if you are feeling uncomfortable. In the long run taking a few minutes to
listen to your body will increase your comfort level and your productivity.
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