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On your mark, get set, stretch!

You have taken the first step by putting your best foot forward and made the commitment to start an exercise program. You spend a few minutes preparing your body for what is about to come, but once the workout is over, you are tired and stretching is the last thing on your mind.

Stretching prior to activity is beneficial because cold muscles cause pulled or torn muscles. Individuals do not realize that stretching after exercise is as significant as preparing your body before the process begins.

The post workout stretch aids in recovery and prevents injury. Neglecting to do so can make a difference between sore muscles and fatigue, or increased energy and stronger muscles. It also moves lactic acid during activity out of the muscles.

Stretching is not relaxation. It is elongation. This shapes the muscles.

Benefits of Stretching

* Improves flexibility and range of motion - Simple tasks such as zipping a dress, tying shoes or picking something off the floor can be challenging especially as we age. Regular stretching can lengthen muscles and make daily chores easier.

* Enhances circulation - Stretching promotes circulation of blood to muscles and joints, which bring nutrients to cells and remove waste.

* Develops good posture - Stretching helps muscles from being tight, which allows for better poster and fewer aches and pains.

* Relieves stress, anxiety and fatigue - Stretching relaxes tense muscles that are often accompanied by stress. Feeling relaxed brings a sense of well-being and relief.

* Decreases risks from injury - If muscles and joints are tight, stretching protects you from distress.

Stretching Techniques

* Calf - The calf muscle runs along the back of the lower leg. Stand at arm's length from a wall or heavy piece of furniture. Put one foot behind the other. The right knee should be straight and the right heel positioned on the floor as you slowly bend the left leg forward. Always hold your back straight and hips forward. Hold for 30-60 seconds. Switch to the opposite leg.

* Hamstring - The hamstring muscle runs along the back of the upper leg. Lie on the floor and place one leg against the wall. Relax your heel, bending your knee slightly. Straighten your leg gently until you feel a stretch along the back of your thigh. Hold for 30-60 seconds and change to the other leg.

* Quadriceps - The quadricep muscle runs along the front of the thigh. Stand next to a wall for support. Gently grasp your ankle, pulling your heel up and back until you feel a stretch in front of your thigh. Hold your stomach tight and your knees together. Hold for 30-60 seconds and switch legs

* Shoulder - Bring your left arm above or below the elbow. Hold for 30-60 seconds and switch.

* Neck - Bend your head forward and gently to the left. Using your right hand, lightly pull your head downward. Never pull to hard. Hold to a comfortable but not painful position. Hold for 30-60 seconds and change.

Tips

* Warm up - Take a few minutes to prepare the body before stretching. Never stretch muscles that are cold. Take your time, never rush and take things slow and easy.

* Remember to breathe - Never hold your breath. Inhale slowly as you begin to stretch. Exhale as you complete.

* If it hurts back off. If you feel pain, stop immediately.

Precautions

If you have chronic conditions, modify stretching. With an injury, seek medical advice from a professional.

When to stretch is up to you. If you do not work out, take time to stretch three days a week to maintain flexibility.

Make a habit to stretch daily. Your body will thank you.

Learn more about this author, Ann Denton.
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