A Bit Of A Stretch

Few activities benefit the body as much as stretching does. It is remarkably simple and requires minimal time investment. 

Unfortunately, many Americans overlook stretching as an essential part of their daily fitness regimen.

Incorporating stretching into your daily exercise routine enhances muscle flexibility, which significantly reduces the risk of injury, improves muscle performance, and fosters a prolonged sense of well-being that can last for hours after your session

morning stretch

Ideally, you should engage in stretching multiple times throughout the day. Morning stretches prepare your body for the day's activities and provide your brain with a focused, calming task, resulting in a reduction of anxiety levels.

In the evening, stretching helps alleviate the tension accumulated from a day of activities. Taking the time to stretch and relax your muscles before bed can diminish soreness and ensure you wake up feeling refreshed and invigorated.

Importantly, stretching is essential before any vigorous physical activity to prevent injuries and mitigate post-activity soreness. A mere 10-15 minutes dedicated to morning, evening, or pre-activity stretches is sufficient. 

Below are some examples of effective stretches.

And Now For The Basic Stretches 

Starting from a seated position, you can perform the most basic stretches. 

Begin with your neck: look down towards your stomach, then slowly roll your head to the left, back to the ceiling, to the right, and down once more. 

This motion should provide a noticeable stretch in your neck muscles. You can replicate this movement with your wrists by moving your closed hand in a circular motion.

While seated, lift each leg and trace a circle with your feet around your ankles. Perform 3-5 circles in both clockwise and counter-clockwise directions with your neck, wrists, and ankles.

woman performing shoulder stretch

Lower Body Stretches 

Next, focus on your calf muscles. Find a sturdy wall, chair, or stability ball for support. Lean against your chosen object, moving your right foot two feet back. 

Gradually bend your left knee to flex your right ankle, feeling the stretch in the lower right leg. Hold this position for 30 seconds before switching to your left calf.

To effectively stretch the quadriceps, lie down flat on a surface. While lying on your left side, support your head with your left hand and pull your right foot up behind you, bending the knee as far back as possible. 

Reach back with your right hand to grasp your right foot and pull it towards your back until you feel the stretch. Maintain this position for 30 seconds before repeating on your right leg.

stretching legs on the floor

Upper Body Stretches 

For a straightforward shoulder stretch, clasp your hands behind your back and gently lift them upwards, feeling the stretch in your shoulder muscles. Hold this stretch for 30 seconds.

As with any fitness program, always consult with your doctor and, if possible, a physical trainer to customize a stretching schedule tailored to your needs.

The Benefits Of Stretching 

Remember, a little stretching goes a long way! 😉💪 

Many things pay off for the body 

as much as stretching. Nothing could be simpler or take less time. Unfortunately, most Americans neglect stretching as part of an every day fitness program.

Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you’ve finished.

Ideally, you should stretch several times each day. Stretching in the morning gets your body ready for the activities ahead. 

It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.

Towards the end of your day, a good stretching routine will help you to
work out the kinks of the day’s wear and tear. 

Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.

stretching calves and hamstrings

The Wrap-up 

Finally, stretching is an absolute must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness 10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. 

The previously mentioned stretches provide brief examples. And of course, there are an abundance of books and videos available for more detail.

As you are aware, countless other stretches exist, but this schedule was created to give you a basic routine. 

Remember to always consult with your doctor and (if possible) a licensed and certified physical 
trainer to fine tune a “flex schedule” that’s right for you.

How do you plan on stretching to alleviate stress?

"Your Health Is Your Wealth!!"