Everyone Can Benefit From Stretching
Posted on Sept. 1, 2009
Most people know that exercising is good for their overall health. However, many don’t think about how beneficial it is to include stretching in a workout. Aerobic activity and strength training routines cause muscles to contract and flex, so it is important to stretch those muscles after a workout. Stretching is important for everyone, even those who don’t exercise regularly.
Ryne DeVries, DC, an assistant professor and faculty clinician at Northwestern Health Sciences University, says, “Everyone can benefit from stretching. Some of these benefits include: increasing flexibility, endurance and strength; improving range of motion of your joints; improving circulation; promoting better posture; relieving stress; re-energizing; and helping prevent injury. Everyone should exercise daily, but even if you don’t you should be stretching. Life is motion, so the more you move the better you feel.”
Dr. DeVries offers these tips to keep in mind while stretching:
- Warm up first;
- Stretch slowly;
- Stretching should never hurt or cause you any pain;
- Target major muscle groups;
- Breathe slowly and naturally;
- Stretch each area more than once;
- Try to stretch even further with each stretch;
- Do not pulse or bounce; and
- A pulling or stretching sensation is normal.
According to Dr. DeVries, how often you stretch is up to you. Because you are using numerous muscles when you exercise, it is important to stretch in order to maintain flexibility. If you do not happen to exercise on a regular basis, it would be wise to stretch at least three times per week. If you are particularly sore in a certain area of your body, Dr. DeVries recommends that you stretch that spot at least once per day.
He suggests these six easy stretches that everyone – young and old – can do.
- Neck Stretch – while sitting on your right hand, tilt your head to the left. Hold for a minimum of 10 seconds and repeat on the other side. Repeat 10 times.
- Upper Back Stretch – while sitting tall, press both shoulders as far back as you can. Hold for a minimum of 10 seconds. Repeat 10 times.
- Hamstring Stretch – while standing, place left heel on chair and lean as far forward as possible. Hold for a minimum of 10 seconds and repeat on the other side. Repeat 10 times.
- Groin Stretch – while in a sitting position on the floor, place bottoms of both feet together, pull toward you and lean as far forward as possible. Repeat 10 times.
- Leg Stretch – while sitting, reach forward toward your toes as far as you can and hold for at least 10 seconds. Repeat 10 times.
- Cat Stretch – while on your hands and knees, arch your back up as far as you can. Hold for at least 10 seconds. Repeat 10 times.
Remember that whether you exercise regularly or are only moderately active, working some stretches into your daily routine can have long-lasting benefits.
HealthyU is a program developed by Northwestern Health Sciences University to educate, empower, and support people who seek to improve and maintain their overall health and well-being through the integration of mind, body, and spirit. The HealthyU website features 1,200 pages of information on how to live healthfully and more than 1,300 links to additional resources on the web. Visit www.nwhealth.edu/healthyU.