The Importance of Stretching
I know some of us wish that we could leave stretching back in High School gym class but unfortunately it is a very important aspect to living a healthy life. I can admit stretching is the part of my workouts I dread the most, some days I have to literally force myself to go through my stretches but I do because I know exactly what the benefits, and most importantly, the negative effects of not stretching will have on my body. Think about your muscles as a dry sponge, if you try to pull apart a dry sponge it will crack and rip. But if you add water to it then you can stretch the sponge out without ripping or tearing it. Activity without stretching and water is like trying to pull apart a dry sponge. The act of stretching allows your body to hydrate the muscle fibers so they can function properly. With this analogy, it is easy to see how injury can occur and why people can run into problems even if they don’t exercise. Stretching is crucial to a healthy workout routine but it isn’t just important before exercise, if you have a job that demands repetitive movement or awkward positioning, even sitting in front of a computer, all of that requires some level of stretching to avoid dysfunction.
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As we get older, daily stretching gains even more importance. For example, the Femoral artery runs up the leg to the heart and restriction can contribute to heart related problems. Keeping the musculature in your legs and hips stretched out will prevent them from putting any extra pressure on the Femoral artery which is one of the most important in the body. Our hips and legs have tough jobs so they can start to break down if they aren’t taken care of properly. It also is a great way to keep up your youthful energy, as we get older we want to relax more and not be as active. We all know stretching hurts, a good hurt, but it still is very tough to make yourself do something that isn’t comfortable. Finding the motivation to go through your stretches will keep your mind in an “active” state and your body will feel good. As much as I dread doing my stretches, I always feel fantastic and so happy I did them after instead of giving up.
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If stretching isn’t part of your regular routine, I urge you to try to find a stretching routine that works for you. Don’t be afraid to start small at first with just a few different muscles, then as it becomes a habit and you get stronger you can add more stretches. 1 specific stretch per muscle is enough, you don’t want to overstretch as that could have negative effects and will wear down your motivation. If you aren’t sure where to start or what to do, please stay tuned to this newsletter as we will be trying to provide at least 1 new stretch per issue. When you come visit us for a treatment at the clinic please don’t hesitate to ask about or for stretches, we have some great sheets available to take home with many different stretches plus all of the knowledge we got in school and believe me we went through every muscle. 🙂
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Before I finish things for this issue I would like to provide a stretch that is a great place to start from or add into your regular routine:
1)Start standing with your feet together, arms at your side
2) As you inhale, raise both arms until they are above your head
3)Hold that position as you take 1-3 controlled breaths
4)When you are ready, take a deep breath in and as you exhale, bend to the left side lowering your left arm to your body with your right arm over your head. For a deeper stretch try to look up at your hand.
5)Hold that position as you take 1-3 controlled breaths
6)When you are ready, take a deep breath out and as you inhale, raise your left hand back as you straighten your body until back to the position with both arms above your head.
7)Repeat steps 4,5,6 to the Right side
Do this 2-4 times per stretching session. Never hold your breath, always try to be inhaling or exhaling. It is a great stretch to do before bed and first thing in the morning.
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Hopefully I have explained things properly and everyone gets a clear picture of the stretch I provided. Regular stretching and drinking a healthy amount of water will go a long way to improving and ensuring a long term quality of life. Please enjoy this great weather we are having but be very mindful of ice, with the temperatures fluctuating as much as they have been it creates a lot of ice on the roads and sidewalks so please be careful. Have a great February and Cheers for reading!