We tend to take for granted our natural range of movement, and rarely consider the usefulness of stretching unless illness or aches and pains cause us to reconsider. Our muscles have an optimal length which should be maintained in everyday life, but when you exercise, the muscles you use contract and it is crucial that we return them to their optimal length by stretching afterwards.
Get reunited with your toes
If you start an exercise programme without incorporating stretching at the end of your routine you are likely to end up with tight, sore, aching muscles and worse, the possibility of future postural and mobility problems. It is just as important to stretch before you work out, to avoid injuries such as strains and pulled muscles. Some of you reading this may not do much exercise at the moment, but perhaps already feel that you could benefit from greater flexibility. Ask yourself: “When was the last time I could touch my toes?”
This is especially important as we grow older since we lose muscular flexibility as we age, and need to do work in order to prevent this. For example, lower back and postural problems can be caused by tightness in the hamstrings (the muscles at the back of the thighs). By simply stretching them regularly you may find some of those past aches and pains disappear and your posture improves, not to mention having your toes within reach again. See diagrams below for standing and seated options for a hamstring stretch:
If seated:
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If standing:
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Banish aches and pains
There are many postural and muscular problems that can and should be addressed by stretching certain muscles and strengthening others. Muscular imbalances can be easily addressed and improved by taking a good Pilates class. The group environment of classes can also help to get you into regular exercise habits, while making it a pleasurable and fun experience, meeting and making new friends outside of your normal circle. Stretching, like exercise in general, should not be a chore, and just one weekly yoga class would probably give you all you need in terms of stretching the major muscle group, and maintaining and improving your flexibility considerably. And if you really don’t feel comfortable going along to a class straight away, there are a vast range of videos and DVDs available to try out at home (again, be sure that you are warm enough before you start stretching, and if something causes pain or does not feel comfortable, don’t do it). Once you feel more confident you could try a local class so you can receive better professional guidance and help in reaching your goals.
Before and after stretching
If you are thinking of taking up an exercise programme, or already do exercise, you should incorporate two stretching periods into your routine. The first comes after a gentle warm-up: perhaps a brisk five minute walk, as discussed in last month’s cardiovascular article, so the muscles are warmed and easier to stretch. Please don’t stretch cold, un-warmed muscles. For this pre-workout stretch you should aim to target all the major muscle groups: the shoulders, chest, triceps, upper and lower legs. See web-link below for full diagrams and descriptions and stretch each area for around 10 seconds.
You can then move on to your main workout (cardiovascular and/or resistance training) and after you have finished, your post-workout stretch should cover the same major muscle groups as well as any specific areas that you may have worked on. This time the stretch should be held for longer, from 15-20 seconds, which will help to return the muscles to their pre-exercise length. If you have specific areas that are tight or inflexible, you can hold the stretch longer to improve the flexibility in those muscles, stretching for 20-30 seconds.
Susan Warner is the YMCA’s Positive Health Manager.
