Stretching, Is It Even Worth It?
Stretching, is It Even Worth It?
We all know that the cornerstone for a healthy life, is exercise. Most of us have felt how regular exercise improves, strength, cardio, mood and energy levels. But if we are sore, stiff, tight and it hurts just to stand up, well, we move less and less. So we need to move well, to move more. When we stretch we train our body to move well.
I Don't Have Time
In our fast-paced world, the importance of movement for our health and longevity cannot be overstated, yet it can be hard to fit into our daily schedule. We all know the benefits of exercise, yet it’s often the last thing on our to-do list. This isn’t because we don’t want to do it, often it just feels like the one thing we can skip, because we can’t skip getting up and ready or skip getting the kids ready, we can’t skip work either, nor cooking dinner, tidying, cleaning, and helping with homework and other responsibilities we have.
And surprise, no human being can sustain this way of living for very long!
After having two kids, a business to run, a home to keep and a garden to manage (well, perhaps more thinking about managing the garden), I learned that putting myself LAST on the list, wasn’t good enough, and it's certainly not a way to live for long. So I decided to take 10 minutes every morning to exercise.
10 minutes felt doable, so that’s where I began, my kids were both on board, joining in with my strong HIIT exercises. 10 minutes quickly became 15, or even 20, and then 30. Some day it’s still just 10 minutes. And it’s worth it. My family now know that while I do my workouts, I can’t pass toys, water, or food.
But then I ran into another issue! I was so freaking stiff. I had been stiff before in my early 20's, but after years of yoga, I was used to being flexible and agile (not like crazy yoga poses flexible). And now, I realised that if I can’t move properly, I don’t move well or easily.
So I took a deep dive into the science of stretching.
We all honour that regular physical activity is a cornerstone of a healthy lifestyle, contributing to better cardiovascular health, enhanced mood, and increased energy levels.
A crucial aspect of movement that often gets overlooked is stretching. Stretching not only aids in maintaining flexibility but also plays a significant role in injury prevention, pain management, and overall well-being as well as improvement in all other sports activities, exercise and movements.
Flexibility and Basic Range of Motion impact every movement in your life, how you walk, how tie your shoelaces, how you bend down or get into a car and out again.
Passive vs Active Stretching
Understanding the difference between passive and active stretching is fundamental to maximising the benefits of your stretching routine.
Static Passive Stretching: involves holding a stretch position for 2-5 minutes while remaining passive. This type of stretching is beneficial for improving flexibility by gently lengthening muscles and increasing range of motion.
Dynamic Active Stretching: what you often see runners do before a race. This is great for neuromuscular activation but has very little to do with gaining flexibility.
Understanding Movement for Effective Stretching
To stretch effectively, it's essential to have a good understanding of movement. Our bodies are designed to move in various ways, and each movement pattern involves different muscles and joints. By knowing how these elements work together, you can target the right areas and stretch more efficiently.
Efficient stretching means focusing on the quality of each stretch rather than the quantity. Incorporate a variety of stretches into your routine that cover all major muscle groups. Hold each stretch for at least 2 minutes and ensure you breathe deeply to facilitate relaxation and better muscle elongation. Remember, it's not about forcing your body into extreme positions but gently encouraging it to reach its potential.
Stretching Efficiently in a Busy World
In a world where we often have more tasks to complete than time available, stretching efficiently becomes even more important.
Here are some tips to incorporate stretching into your daily routine without feeling overwhelmed:
-
Short Sessions: Break your stretching routine into short 15 minute sessions either in the morning, afternoon, or evening before bed (15 minutes is all you need to make a significant difference).
-
Multitask: Stretch while you chat with a friend, or listen to a podcast or your favourite music.
- Before Bed: Before you go to bed, do 15 minutes of stretching and breathing, it will help aid relaxation and make you ready for deep rejuvenating sleep.
Flexibility in Sports and Yoga
Most sports, including yoga, utilise flexibility rather than focusing solely on developing it. This means that while these activities require a certain level of flexibility, they often do not prioritise specific flexibility training. Integrating dedicated stretching sessions into your routine can help enhance your performance in these activities and reduce the risk of injury, in a fairly short period of time.
Maintaining Flexibility As We Age
As we age, our bodies naturally become stiffer, which can limit our mobility and affect our quality of life. The old adage "use it or lose it" rings particularly true when it comes to flexibility. If we don't maintain our range of motion, simple tasks like looking behind us, reaching for something, sitting up, or standing up can become challenging. This decline can prevent us from enjoying activities we love, such as swimming, biking, or running.
I experience that often people who aren’t doing much for their health can manage until they reach age 50. Between 50-60 years of age, something happens, a quicker decay, suddenly these people that I before thought looked so young compared to their age, can’t walk properly, generally movement and cardio become challenged. But there is another way forward, we just have to walk it.
Regardless your age, you can easily find more range of motion than you have right now and become more flexible, by simply practicing the science of streching.
The good news is that we can do a lot to stay flexible and strong regardless of our age. Stretching regularly can help counteract the effects of ageing and keep our bodies supple and agile. It's never too late to start stretching and working towards your flexibility goals. With consistency and the right approach, you can improve your flexibility and maintain your independence and quality of life as you age.
Strech Masterclass + 30-Day Challenge (Coming Soon!)
I've designed a Strech Masterclass + 30-Day Stretching Program which I'm very excited to share with you all very soon so you can also successfully become more agile and flexible.
With the masterclass, you’ll receive a 30-day program where you get 15-minute guided strech videos for every workday of the week. I'll also teach you in a specific way of breathing, that is calming and grounding (perfect before bed 🛌) and so much more.
I'm excited for you 😁
Conclusion
Stretching is a powerful tool for enhancing our health and longevity. By understanding the difference between passive and active stretching, learning how to stretch efficiently, and incorporating flexibility training into our daily routines, we can enjoy the numerous benefits of staying flexible. Remember, age is just a number, and it's never too late to start stretching and working towards a more mobile, healthier you. So, take a few minutes each day to stretch and keep your body moving with ease and grace.
