Stretching

Stretching is broadly defined as the straightening or extending your body or part of your body to its full length, generally tightening the muscles in order to reach something.

My first conscious experience of stretching in association with physical activity was in early school where we had to stretch for Phys. Ed. class. I didn’t really think much more of it but over the years it was slowly ingrained in me that there were real benefits and I have to admit, I do incorporate stretching into my life on a very regular basis and I am by no means a Yogi or a Tai Chi master!

I stretch for a number of reasons. Stretching makes me feel good, it helps me breathe and I understand that muscles shorten and lengthen - this is their job. Almost all of our muscles cross a joint, pulling on the bones of our skeleton as levers, giving us movement. 

During my day I am often sitting for extended periods of time. When I pay attention to my posture, typically I notice that I am slouching or my head is tilted down and I am not breathing deeply. In comparison to my standing posture, my hips, back, neck, and shoulders are all in very different positions.

When sitting, many muscles are in a position that makes them shorter. I am not using those muscles effectively, through their full range of motion. If I continue to do this, the ‘use it or lose it’ approach applies. If I do not move into some form of stretch or even stand/walk - which lengthens those muscles, you guessed it, they will (over time) lose their ability to lengthen. From there it’s a downhill slope of postural problems, muscle dysfunction including aches and pains. 

The morning practice -

Typically in the morning, I get up and participate in some physical activity. Being mindful that I have just been sleeping for many hours, I want to give my muscles and fascia a chance to loosen up before I get going. When I have finished my activity, depending on my choice of activity, I will likely stretch again. And this can be as simple as stopping on my stairs for a few seconds to stretch my calves (I don’t go into a whole 30min routine, I do what I feel my body needs on the day using the limited time I have).

When is the best time to stretch?

Though much has been written on the best time to stretch, we should be a little more flexible with the terminology here. The better question is - Is there a better time to stretch than other times? And the answer is YES. There is a tendency that suggests that you perform your stretching once your muscles are warm. That is after you have done around 10minutes of light activity and have blood flow through the muscles that you wish to stretch. Alternatively, after your physical activity, while your muscles are still warm.

Reflecting on how I feel after stretching -
I have participated in yoga classes and I have walked out feeling more mobile and breathing better.

I stretch before a bike ride to get my legs used to moving and to start activating muscles.

I stretch after a jog as my calves, glutes or hips are usually tight.

I stretch at my desk to stretch my neck, shoulders, glutes and I stand/walk to stretch and move my body.

How to -

Here are a few different stretches that I typically perform. They are effective and easy to do, even if you are time poor or at work.

Passive stretch - Perform a stretch and have someone or another part of your body hold it there for you. 

Active stretch - Performing a stretch and hold, where you simply lengthen - such as raising your hands to the ceiling above your head, as far as you are able.

Dynamic stretching - Is performing a stretch through a range of movement that increases each time. My example of this is when I attempt to touch my toes. It will usually take me a few slow attempts before I finally get there. 

Tools of the stretch - 

If you are a beginner or are familiar with stretching and want to develop a routine, there are a lot of resources that can help.

I do have a few tools that I use to help me as I do need to work on my flexibility and sometimes using a stretching band can be the safest way to perform some stretches and reduce the chance of injury. I also find spikey balls good for a massage and a stretch.

Wear some nice comfortable clothes, something with a stretchy material is amazing if you are at home. If you are at work, make do with what you have - walking and movement will stretch muscles that have been sitting and contracted.

What to watch out for.

Stretching is different for everyone and flexibility will differ from individual to individual. Go slow and ease into it. Stretching is about tuning into your own body and its limitations. 

Forget the comparison, stay true to you -

If you use social media for inspiration, do so with caution. It is easy for our minds to begin a negative self-dialogue which does not propel us forward and have counter effects. Select those that relate to you and where you are at in your journey and those who inspire you. This may help you feel positive and motivated.

What should I feel?

A stretch should feel like the kind that is sometimes accompanied by a yawn. A nice and pleasant sensation that you have to work a little for. If you experience pain, stop - perhaps you are going too far. If you experience balance loss or dizziness, stop. It may be a good time to seek the help of an Exercise Professional or take a look at some resources if doing it at home.

Perhaps do a google search for beginner yoga classes or community centers that offer stretch classes. 

Oh and by the way, if you have children, they love to stretch and love beginner yoga classes. I have used this in many of my classes when I teach and not only is it a fun change in the classroom, the benefits to their behavior and concentration are clearly noticeable. 

Happy stretching!