Happy Spring Fit and Fabulous Floridians! This month, I would like to share some information about an often forgotten component of fitness – stretching – and why it is important, how it helps us, and how to do it safely.
The Importance of Stretching: Unlocking the Benefits
In our ever-changing world filled with technology including smartphones, e-bikes, and computer mandates in schools, just to name a few, we are staring at screens for hours and decreasing our physical activity. This is quickly increasing the amount of people leading sedentary lifestyles in our country. While this has become the norm for many, it brings with it an abundance of physical challenges that can be offset with one easy yet very effective practice: stretching.
The benefits of stretching far exceed just increasing flexibility. Regular stretching plays a crucial role in maintaining overall health and mobility. Whether you are an athlete, passive gym goer, or couch potato, stretching is for YOU!
Improved Flexibility and Range of Motion
A common known benefit of stretching is an increase in flexibility. Increasing flexibility can help you avoid injuries, increase range of motion in your muscles and joints, and make your day-to-day activities such as reaching up into a high cupboard or bending down to pick something up much easier.
Muscle Tension Relief
Another benefit of stretching is to provide relief from tight muscles. Muscle tension can be extremely uncomfortable causing pain and even limiting your range of motion.
Muscle tension can be caused by anything from inactivity to intensive physical activity and all areas in between. By stretching daily, you can reduce this discomfort and greatly aid in helping you move pain-free throughout the day.
Improved Posture and Body Alignment
This next one is extremely important and goes back to our time spent hunched over a computer, scrolling our smartphones, or just sitting around. Take a moment to think about how your neck, shoulders and back feel after sitting for a long period of time.
Most of us feel tight in our necks and achy in our backs. Daily stretching of your chest, shoulders, back and hip flexors can be paramount in keeping that spine in alignment and upright. Stretching these areas lengthens the tight muscles and strengthens the weaker muscles. This will also help reduce the risk of back pain and tightness.
Mental Wellbeing
Stretching not only benefits the body but also has a positive impact on mental well-being. The gentle, controlled movements associated with stretching activate the parasympathetic nervous system, which helps calm the body and mind. This can reduce stress and anxiety, improve concentration, and promote a sense of overall relaxation. In fact, many people incorporate stretching into their daily routine as a form of mindfulness or meditation, enhancing both mental clarity and emotional balance.
Safe Stretching
While stretching offers many benefits, it’s important to do it correctly to avoid injuries. Always warm up your muscles before stretching and slowly go into your stretches, taking care not to get to the point of discomfort. Hold your stretches from 15-30 seconds while breathing deeply and envisioning your muscles lengthening. Avoid bouncing while you are stretching, as this can actually decrease your flexibility and cause injury.
If you are struggling with the ability to stretch yourself there is also assisted stretching, also known as PNF (Proprioceptive Neuromuscular Facilitation) available. This type of stretching requires a trained stretch therapist or trainer with a background in PNF who will conduct the stretch session.
Whatever you decide to do, whether individual stretch, PNF, or Yoga, incorporating stretching into your daily routine, even for just a few minutes, can make a world of difference. Whether you're looking to improve flexibility, relieve muscle tension, or reduce stress, the benefits of stretching are undeniable. Make it a habit, and your body and mind will thank you.
CAT Burke is the owner of GETCATFIT on Marco Island. She has over 30 years’ experience as a fitness professional, holds a BS in Kinesiology, is an ACE Certified Personal Trainer, Group Fitness Instructor, Nutrition Coach and Fitness Nutrition Specialist. CAT is also active in the natural bodybuilding industry as a professional athlete and judge. CAT may be reached at info@getcatfit.com. Website: www.getcatfit.com.**CAT Burke is not a physician or registered dietitian. The contents of this article should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. *
