Why Stretching?
As someone in my 60’s, I have seen many fitness trends come and go. Some were short-lived because they just weren’t that great to begin with, while others were replaced by better and more effective methods based on newer scientific findings.
In 2021, stretching became the (old) new fitness trend, and it is most likely here to stay. In fact, it has become so popular that there are now dedicated stretching studios.
Stretching = the physical exercise of putting a body part in a certain position to lengthen and elongate a muscle or muscle group and thus enhance its flexibility and elasticity
In its most basic form stretching is an instinctive activity performed by humans and many animals. But what’s so great about it that it has become a fitness trend? Let the benefits speak for themselves:
Improved flexibility and thereby joint range of motion,
Improved performance in physical activity,
Decreased risk of injury,
Increased muscle blood flow,
Enables muscles to work more effectively,
Improved posture,
Can help relieve and prevent back pain,
Stress relief, a.o.
We basically differentiate between two types of stretching: dynamic and static. Dynamic stretching is an active movement that increases range of motion to prepare the body for movement. Examples of dynamic stretches are leg swings, arm swings, walking lunges, knee raises, squats, etc.
Static stretching is performed in a stationary position where a muscle is held in one position. Static stretching is the most common form of stretching and is considered safest and most effective to improve overall flexibility. Examples of static stretches are overhead triceps stretch, biceps stretch, hamstring stretch, standing upper back stretch, etc.
As we get older, our joint movements become stiffer and less flexible because the amount of lubricating fluid inside our joints decreases and the cartilage becomes thinner. Our muscles get tighter and ligaments and tendons tend to shorten and lose some flexibility, making joints feel stiff. Regular stretching, both dynamic and static, can help relieve these effects of aging along with the aforementioned physical and mental benefits.
So stretching is clearly beneficial for a number of reasons, but before you dive into a stretching routine there are a few things you should know:
Always warm up first! It can be as simple as marching in place and moving the arms .
Feel no pain! Only stretch to the point of mild tension. If it hurts, stop!
Pay attention to posture and good form. Good form means better gains in flexibility and less likelihood of injury when stretching tight muscles.
Focus on the muscles being stretched. Often one side of the body is tighter than the other. Work on balancing this over time.
Breathe! Breathe comfortably while stretching. Whatever you do, don't hold your breath while you are holding a stretch.
Practice often! You'll make the best gains if you stretch daily, or on as many days of the week as possible. At the very least, aim to do stretches two or three times a week.
In my many years of working as a fitness instructor I have found stretching to be one of the most beneficial types of exercise for my own body. My personal experience prompted me to design a functional fitness class (see my blog post “Functional fitness. What is it and why does it matter?”) that is built around stretching the entire body. And it works, as evidenced by the testimonials on my website.
Not sure where to start? Let’s talk!
Sources: Mayoclinic.org, healthline.com, www.acefitness.org, health.harvard.edu