One of the biggest issues I see in my office is lack of flexibility. “Fitness” can be broken down into just a few attributes: cardio, strength, and flexibility are biggies! Without getting in to the nutrition side of the equation, most Americans focus on strength and cardio and completely forego a stretching regime. Additionally, for most, stretching will mean throwing a leg up on a bench and stretching for about 10 seconds, which is completely inadequate….it does nothing that lasts.
Sitting at a desk shortens the hamstrings, hip flexors, pectoralis major/minor, biceps, anterior neck muscles, and several others. In addition to exercise to properly work these muscles, most people will need to spend 1-2 minutes stretching these muscle groups to return the muscles to their proper length-tension. I’m sorry, a 30-second stretch is usually completely inadequate for a shortened muscle. So what else does stretching do?
Stretching is a fundamental component of physical fitness and overall well-being, playing a crucial role in maintaining flexibility, preventing injury, and promoting relaxation. Incorporating regular stretching into your routine offers a multitude of benefits that extend beyond just physical health.
First and foremost, stretching helps improve flexibility and range of motion in the muscles and joints. By lengthening and elongating the muscle fibers, stretching increases flexibility, allowing for a wider range of motion in everyday activities and exercises. Improved flexibility not only enhances athletic performance but also reduces the risk of muscle strains, sprains, and other injuries, particularly during physical activities that require sudden or repetitive movements.
Moreover, stretching promotes better posture and alignment by alleviating muscle tension and tightness. Sedentary lifestyles, prolonged sitting, and repetitive movements can lead to muscle imbalances and postural deviations, which may contribute to discomfort and pain. Regular stretching helps counteract these effects by releasing tight muscles and promoting proper alignment, leading to improved posture, reduced muscle stiffness, and decreased risk of musculoskeletal issues.
In addition to its physical benefits, stretching also contributes to mental and emotional well-being. The rhythmic movements and focus required during stretching promote relaxation and stress relief, helping to calm the mind and alleviate tension. Incorporating stretching into your daily routine can serve as a mindfulness practice, allowing you to connect with your body, breathe deeply, and cultivate a sense of inner peace and tranquility.
Furthermore, stretching can enhance circulation and blood flow throughout the body, delivering oxygen and nutrients to the muscles and tissues, and aiding in the removal of metabolic waste products. This improved circulation not only supports muscle recovery and repair but also contributes to overall cardiovascular health and vitality.
Whether you’re an athlete looking to improve performance, an office worker seeking relief from sitting-related stiffness, or simply someone interested in enhancing overall well-being, incorporating regular stretching into your routine is essential. By dedicating just a few minutes each day to stretching exercises, you can reap the numerous benefits of improved flexibility, reduced risk of injury, better posture, enhanced relaxation, and overall physical and mental vitality.
Not sure where or how to start a stretching program? Yoga is great but can be daunting. For so many I recommend one starts with Chair Yoga. Here is a list of youtube chair yoga videos that will walk you through some stretches you can easily do sitting down. No yoga matt required! Give it a try for 2 weeks and see how you feel!
How long should I stretch?
Most people will “stretch” for about 10-15 seconds. For those that have very tight muscles they have usually been told 30 seconds will suffice. For a muscle group that has been a problem (e.g., psoas (hip flexor), quads, hamstrings, calf muscles) I tell all my patients the following:
Stretch 2-3 times a day, for 2-3 minutes, at a pain level of 2-3/10.
The BEST stretches are TINY stretches but are held for a long time. A light stretch done several times a day, for several minutes, everyday will end up lengthening that muscle. Ideally, that muscle group should also be warmed up before any stretching. Stretching too hard can end up pulling (tearing) that muscle group and/or placing too much tension on the tendon, resulting in tendinitis. GO EASY!!
