Stretch It Out
We, humans, need to take a page from the animal kingdom’s handbook. Every morning, when I am tending to our farm animals, I see them stretching, like other animals in nature. They understand the importance of stretching, which allows them to move more freely. Like many animals, we humans are meant to move. However, most people when they consider fitness they focus on cardio and strength training and leave very little if any time for stretching.
Performed correctly, stretching feels good physically and mentally and improves over all fitness. The top eight benefits of stretching regularly:
1. Ability to move more easily
2. Increase range of motion
3. Gain flexibility
4. Reduce aches and pains
5. Reduce risk of injury
6. Helps relieve stress
7. Improves blood flow and circulation
8. Enhances overall quality of life
There are 2 main types of stretches, static stretches and dynamic stretches. Static stretches improve muscle imbalances and lengthens overactive or tight muscles. In a static stretch you hold the stretch for minimum of 30 seconds, which helps release the excess tension of the muscle. When performed correctly you should feel some tension or pull during the stretch but should not feel pain. Static stretching is the more traditional type of stretching. Dynamic stretching is often used as a warm up before an athletic activity. Dynamic stretching improves range of motion, enhances agility, power, speed and muscle strength. Dynamic stretches involve moving your joints through a range of motion by using combined movements performed at a steady pace for a total of 10 to 15 repetitions.
Areas of focus critical for mobility are calves, hamstrings, hip flexors, and quadriceps for the lower extremities’ shoulders, neck and lower back should be the focus for the upper body. Stretching routine should be done at least 2 to 3 times per week.
Regardless of your age, physical condition, lifestyle or current level of flexibility, incorporating stretching into your regular routine, will improve flexibility, relieve stress, reduce aches and pains and enhance your overall quality of life.