Stretching for Mobility and Flexibility

This week I would like to discuss somewhat of a controversial subject of "Stretching". Some studies show that stretching is beneficial and other studies show that it has little to no benefit. I personally believe that stretching is good for your body (as long as you listen to it and don't push your stretches too far) and I have seen results from including stretching into my daily life. I have gotten rid of back pain, and even sciatic pain from stretching. I used to have a tight IT band in my right leg and when my husband and I would go for a walk it would get that bad that my husband would have to carry me back. I have since learned stretches for that particular issue and haven't had it come back. 

With so many of us being home during quarantine times...it's even more important to find time to stretch and move your body.

So, whether or not you believe stretching is beneficial or not, here are some reasons to start stretching as well as tips to stay safe when stretching:
 

Stretching can help improve flexibility and range of motion about your joints. Better flexibility may also:

• Improve your performance in physical activities
• Decrease your risk of injuries (yes, you can still get injured even if you stretch, there is no guarantee)
• Help your joints move through their full range of motion
• Enable your muscles to work most effectively
• Reduce pain and arthritis
• Improves your posture (remember when we talked about poor posture from sitting at a desk or looking down at your phone all the time? Well, you can reverse that by stretching your chest muscles which become relaxed and not in use when you're hunched over)
• Increase your energy
• Improve your balance

Stretching can also help calm your mind and help you relax, especially if you make this practice a part of your bedtime routine. I personally, do some stretching every night before bed. 

Tips to stretch safely:

• Don't do static stretches before a workout. Dynamic stretching is best to get your muscles warmed up. A dynamic warm-up involves performing movements similar to those in your sport or physical activity at a low level, then gradually increasing the speed and intensity as you warm up.
• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.
• Strive for symmetry. Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.
• Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.
• Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week.  Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.
• Bring movement into your stretching. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in seniors.

Know when to exercise caution

You might need to approach stretching with caution. If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.

Remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Check out my fave stretching routine:

https://youtu.be/6UgAOmXpFzI

Reply to this email or post in our Facebook group with any questions you have and I will gladly help.

I'll share some more healthy tips for safe stretching techniques and some of my favorite stretches this week in our Facebook group!
 

This week's email is sponsored by the following.**This email contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Whether you are vegetarian or vegan, gluten-free or keto, catering to specific food preferences is easy with companies like PlateJoy. With menu planning tools and organized shopping lists, PlateJoy makes it simple to eat a balanced diet, cook delicious meals, and make cooking at home healthy and easy!



Get 3 months free when you get the Annual All Access Subscription to Bodybuilding.com


50% the Skylar Scent Club with code: TRYSCENTCLUB


 Joy Organics CBD products for sleep, anxiety, pain management and more. Use code: luckyforyou 

Use Code: CARRIEFIT for a discount on all your yoga, fitness, & muscle therapy equipment at ProSource


Get 10% off at CBDMedic with code: cagmedic10


Carrie A Groff