Stretch Your Way to Real Flexibility
By Sandy Schroeder
Stiffness, soreness and limited range of motion complaints often show up gradually as we bend down, reach up, or dive for that ball on the court. Doing something about it may be easier than you thought.
Mayo Clinic tells us stretching is a critical part of any exercise routine. Good stretching routines can keep us healthy and support everything that we do at home, at work and on the courts.
Knowing what to do when and why can make the difference between injuries and healthy daily exercise routines. Here are some key tips.
Always warm up first - Walk around and pump your arms or do a modified version of your favorite exercise for a few minutes Jumping into full scale routines without warming up puts you at risk for injury.
Work on major muscle groups - Concentrate on the muscles that you use for work or play such as thighs, calves, hips, neck and shoulders and lower back. The more flexible they are the better you will move.
Hold a stretch for 30 seconds - Or hold for 60 seconds if you have a very tight sore area. Go slowly and ease into the stretch.
Never bounce - Muscles do not have time to relax when you bounce and that makes them less flexible and more exposed to pain.
Stay pain-free - You may feel tension as you stretch, but if it hurts, stop. Never stretch through pain. That's too far and injuries can follow.
Never hold your breath as you stretch - As you focus on completing a stretch, you may wind up holding your breath, which may also drive your blood pressure up. Let yourself relax and breathe easily as you move.
How to Make Stretching Work
- Start every day with a stretch
- Stretch before breakfast and throughout the day
- Work on body flexibility and mobility
Try static stretching - Stand with toes touching and stretch your thighs lightly tensing the muscles and holding 30 to 60 seconds. Never bounce during the stretch and always warm up before you try this stretch.
Try isometric stretching - Start with a static stretch and gently contract a stretched muscle holding for 10 to 15 seconds. Keep the muscle and the angle of the joint stable as you stretch to build strength and flexibility.
Try dynamic stretching - When you do a walking lunge, roll your neck or create windmills with your arms you are doing a stretch that lets the joints and muscles move through their full range of motion. This is a great way to stretch before exercising.
Overall, when you begin new stretching routines, go slowly as you create tension without pain. Remember to relax, breathe freely and never bounce. You may soon feel more flexible and stronger. Enjoy the process.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Maple Grove, Minn.