It’s true, stretching is the essential opposite of the coin to exercise. Exercise, can strengthen muscles and increase their ability to carry greater loads or help us lift heavier objects. Having strong muscles can help us effectively deal with the daily physical stressors we face. However, exercise without stretching can lead to chronically tight musculature. When we work a muscle the muscle creates byproducts as the result of that work. The most common one is lactic acid. When we stretch and relax a muscle this cycle creates a pumping mechanism which pushes out toxins and allows fresh nutrients into the surrounding tissue. This will result in lessened post exercise muscle soreness and quicker recovery between workouts. Other benefits of stretching include: stress relief, improvement of posture, increased flexibility, increases stamina, decreases risk of injury, and improved athletic performance.

So when should you stretch, is there a proper way to stretch, and how often should you stretch? Those are all great questions! A general answer is you should stretch when your muscles are tight. This could mean stretching in the morning when you wake up, as muscles have been relatively motionless throughout the night. This will help to get your joints moving and have the added benefit of energizing you in the morning. (It is important to note that any stretching involving the spine should not be done until at least one hour after waking. This is due to the fact that the spinal ligaments are tightest in the morning due to the extra water content of the intervertebral discs. Stretching right when one gets up could cause extra pressure to the spine). Stretching can be done throughout the day as well. It can be done relatively easily and doesn’t have to take a lot of time. If you have a desk job or some other job where you are not moving about during the day. Getting up at least once every hour and doing a few light stretches can be a good way to get your blood flowing and increase alertness. If you can not get up from your desk you can point and flex your toes for a few repetitions with a hold at the end of each motion. Doing so helps promote good venous return of blood to the heart and lungs. Having a quick stretching routeine where you hit some of the major muscle groups before bed can be a soothing way to unwind and add to a good night’s sleep. Stretching throughout the day can be a way to “get it in” without feeling like a big time commitment.

When you first set up a stretching routine there are a couple pointers to keep in mind:
– always warm up a muscle before you stretch (10-15 repetitions of a muscle action is sufficient)
– start with a light stretch and work into a deeper one. (don’t over do it).
– as stated above wait at least one hour after waking to do any stretching involving the spine.
– avoid bouncing into a stretch or other ballistic type stretches
– hold stretches for about 15 seconds per muscle group (longer as you are able and flexibility increases).
– keep it simple a simple stretching routine is one you will be able to stick with. You can always add more later.
– mix it up! Try different stretches to vary the routine.

Sample stretching routine for the upper and lower body.

Upper body stretches for Triceps, pectoralis (chest), lower and middle back.
Lower body stretches for quadracepts (front of thigh), hamstrings (back of thigh), adductors (groin), gastrocnemius (calf muscle).

So that’s it. A quick stretching routine with seven exercises for some of the major muscle groups. Hold each muscle group for 15 seconds. Go through all the muscle groups two times each. Child’s pose is held for 30 seconds and up to 5 minutes depending upon ability. (Total estimated stretch time: 4 minutes or 8 minutes (depending on how long you stretch in child’s pose).

There you have it! A quick and easy way to stretch and relax your body this holiday season.

Have a happy and healthy holiday season from all of us at
Riverview Chiropractic