Stretching is very important for flexibility, range of motion and injury prevention. Incorporating stretching into your day routine is just as important as regular exercise. Even if you are a regular at the gym, stretching can help your muscles to relax. However, stretching too has its own rules.
Stretch at will but know when
You can stretch the muscles anytime of the day, virtually anywhere where you can find some space to spread your hands and legs — when you wake up, before workout, before bed, or during breaks at work. Simple stretching moves that you can perform sitting on your desk not only breaks the monotony of work but also rejuvenates your muscles. You can also practise yoga or surya namaskar involving a series of simple yet synchronised movements stretches the body in a balanced manner and can give a good start to your workout regime and end heavy workouts like weight training or running.
Stretching everyday keeps ailments at bay
According to the American College of Sports Medicine, you should stretch each of the major muscle groups at least twice a week for 60 seconds per exercise. Stretching can help keep your hips and hamstrings flexible even in your old age. Besides, it can also help resolve issues created by poor posture or repetitive activities. Stretching, especially the extended sessions performed in a slow and focused manner (the ones in yoga or Tai Chi), augment relaxation and reduce stress. Stretching directly before bed will even give you a more comfortable sleeping experience.
Stretch, but how
Knowing how to stretch is very important. Avoid stretching too vigorously, or holding a stretch too long or until it hurts. Static stretching is probably the safest stretching method wherein you stretch through a muscle's full range of movement until you feel resistance but not pain. You may extend stretching until you feel mild discomfort, but if you feel any pain, stop immediately. Always start with mild exercises such as brisk walking, jogging in place, or riding a stationary bike for five to 10 minutes to warm up your body and the muscles before you move on to stretching. Avoid bounces during stretching and make sure you are stretching opposing muscles.
You may do static stretches along with active-isolated stretching and proprioceptive neuromuscular facilitation (PNF). In active-isolated stretching, isolate one muscle and stretch it by contracting the opposite muscle. In PNF, you contract a muscle against resistance. You can also seek help from your trainer. After the contraction, relax, and then stretch, while your trainer pushes the muscle into a static stretch.
Quick stretches at work Back stretch:
Static Cat-Camel (arm stretch):
The writer is Dr Chitra Kataria Chief of Rehabilitation Services Indian Spinal Injuries CentrE, Delhi.