How many times have you skipped stretching at the end of your workout? Most people skip stretching simply because they didn’t have enough time. Others just think of it as a waste of time. Stretching IS very important and worth your time. It will make you feel better and healthier in the long run.
Stretching helps lengthen your muscles. This aids in injury prevention. Have you ever had back pain? In many cases back pain is caused from tight muscles. All of your muscles are connected. When the muscles get too tight, they pull on other muscles and in turn you feel pain somewhere in your body. Most always we blame it on “old age” or “being out of shape”. By starting a stretching program you should be able to eliminate some common every day pain while reducing built-up stress too.
Are you hunched over a computer while at work? Do you sit for most of your workday? Many of us do! We also tend to work too many hours and feel overwhelmed or stressed. This lengthy sitting leads to tight muscles and stress can lead to disease. A simple solution is to take five minutes each day to add a simple stretching routine. Put on some relaxing music, go in a quiet room, or go outside and de-stress while you stretch. You will do your body and mind a world of good. You might not notice the effects immediately, but if you stay consistent the results will begin to show. You won’t feel tight, your back pain will be reduced, you will be more productive, and your stress will be reduced.
Stretching is best done while your muscles are warm. Warm up your muscles by exercising, taking a warm shower/bath, playing with your kids, walking your dog, cleaning your house, gardening, etc. When you feel warm you should be able to stretch safely. Stretching should never hurt. You should only feel a slight pull while you stretch. If you feel the need to cringe up your face or hold your breath you are stretching too far. Back off, and don’t worry about how far you can reach or what it looks like. Go by how YOU feel. Hold each stretch for 20-30 seconds or 5-10 breaths and repeat the stretch if it is still tight. If one leg is tighter than the other, don’t worry this is normal. Stretch the side that is tighter more to balance your body out.
Challenge yourself today to take 5 minutes to stretch. The following are 5 stretches that will help lengthen the muscles that tend to get tight from sitting all day. Try them out every day for a month and see how you feel. I guarantee your body and mind will thank you. (Please make sure you check with your doctor before beginning a stretching program, especially if you have any bone, joint, back, or neck problems.)
Kelly Gregozeski, a Certified Strength and Conditioning Specialist, has been helping clients reach their health and fitness related goals for over 6 years. She currently provides online fitness training and fitness equipment at her website http://www.trainerkelly.com.
