Stretch
A hobby, sometI've been practising yoga since I was fourteen. I love it. I've tried Pilates but I personally don't find it gives me the same buzz (with the exception of reformer Pilates which I thoroughly enjoyed). You don't have to prescribe to either to give your muscles some gentle relief - you can stretch without any special equipment. Whatever your poison, stretch.
While stretching is great for everyone's flexibility, it is particularly important if you have a sedentary job, lift weights or are training for a sporting event.
The benefits of stretching are many. Stretching will
elongate muscles which means they will be less prone to injury.
increase flexibility and joint range of motion
aid joint health and greater balance
improve circulation which in turn brings nourishment to muscles, rids the body of waste, reduces recovery time and can act to improve stamina. Furthermore, the increased blood flow as a result of stretching delays the onset of fatigue by ensuring oxygen transport to tired muscles. The brain also benefits from increased blood flow that results from stretching which can improve concentration
reduces muscular tightness, improving posture. Good posture reduces the likelihood of aches and pains and can enhance athletic performance and coordination
stimulate the nervous system
have a calming effect making it the perfect thing to do as part of a wind-down routine at the end of the day
improve sleep by releasing stress. The stress relief will also encourage an optimistic outlook
lower your blood sugar levels
reduce cholesterol
Proper technique for stretching
Stretching cold muscles increases the risk of injury; this is why stretching is best performed after a warm-up (at least five minutes of low-intensity exercise such as walking or cycling) or at the end of a workout.
Stretch to slight discomfort NOT pain. Stretching can be a little uncomfortable, especially if you don't do it regularly, but it should not hurt. If you are in pain, back off the stretch and then hold the position.
Each stretch should be held statically (no bouncing as this can cause micro tears) for at least thirty seconds. For super tight muscles or for increased results, hold each stretch for a minute. Make sure you stretch both sides of your body evenly. If one side is significantly stiffer or less flexible than the other I like to stretch that side first then the other and return to the less supple side for a second stretch. I find that this means that, over a couple of sessions (or weeks/months depending on the discrepancy), I can sometimes even things out. This has not been the case for my left leg which, as a result of an old injury, is always stiffer than my right. Every day, regardless of how much I stretch. I have come to accept this unevenness as part and parcel of the privilege of surviving the accident that caused the injury. So I give my left leg a little more TLC and always stretch it twice.
Breathe. Don’t hold your breath while you stretch. Take a deep inhalation and slowly let it go. I often find that as I breathe into the stretch I can increase the range and reach a little further.
Contraindications
Do not stretch if you have an acute soft tissue injury to the area (sprains and strains). Fractures and breaks are acute injuries that need particular care. Stretching too soon after a break can place strain on the healing bone and should be avoided until you are cleared by your doctor.
