The Ultimate Guide to Why Stretching is Key and How to Get Started:
Spoiler alert: Stretching is key to maintaining good future health! When we think of being fit, exercise definitely comes to mind. But, as I get older I have learned how vital stretching is for our bodies. Stretching helps restore blood flow and life back into our tendons, muscles and limbs, while keeping our joints flexible and healthy at the same time. As we age our muscles lose elasticity. Therefore it is imperative to take up a daily stretching routine to increase mobility and keep muscle tension down which helps our overall range of motion and flexibility.
Why Stretching is Key?
How many people do you know who can’t sit on the floor comfortably, let alone stand up afterwards without considerable effort? We make excuses…”I’m just getting older,” or, “I just can’t move like I used to.” But in actuality, we really just need to stretch and do some simple, consistent strengthening. It is important to strengthen with stretching because, if we only stretch our muscles and not strengthen them, we’ll lose stability and support. Therefore, doing both together is a tremendous weapon in our health arsenal to ensure future stability and support for a healthy, active lifestyle.
When Should I Stretch?
When is the best time to stretch? You can certainly stretch at any time throughout the day but I’d encourage people to stretch first thing in the morning. Think about it…after 7-8+ hours of muscle inactivity while sleeping, it just makes sense that waking our muscles up each morning with even just 5-10 minutes of stretching would be quite beneficial to prepare us for the day.
And one of my favorite things to do during my morning stretching routine is to couple it with prayer and gratitude! I love starting the day by reading my daily devotional. God’s word grounds my day and reminds me how much I have to be thankful for….and stretching is the added bonus while I’m thanking God for my blessings. 😄 It gets our blood flowing and helps us move more easily throughout the day. When we improve our flexibility, it in turn improves our circulation and helps to boost our energy levels.
Stretching is Key to Prevent Injury
Professional and olympic athletes stretch their muscles regularly and especially prior to competition…therefore it must be important in helping prevent injuries and pulled muscles. However it is often overlooked as part of a daily workout routine. How many times do you see people at the gym just walk in and start bench pressing or jogging on a treadmill without first performing some good stretches? Just 5 minutes of stretching would encourage blood flow and warm up the muscles we are about to use.
Why I Choose Alternatives to Yoga
Personally, I choose not to perform any type of yoga practices. Yoga is a practice that worships someone/something other than God and that does not align with my beliefs. You can do your own research on this and choose what is best for you, but when we choose to follow someone other than God, it allows spirits and dangerous things into our lives. There is a wonderful person who I follow and she explains this in a wonderful and powerful way. She has a wealth of knowledge when it comes to keeping God a priority in her life at all levels. Here is a link to that as well.
How to Get Started
Simple Morning Stretching Routine:
Neck Stretch
Shoulder Stretch
Side Stretch
Convex / Concave Back Stretches
Forward Bend
Quad Stretch
Hamstring Stretch
Calf Stretch
Tips for Proper Form & Breathing:
-Follow instructional videos until you can achieve and maintain the proper form on your own.
-Take a few classes at your local church.
-Ensure you are breathing deeply while pressing towards your stretching goals.
-I like to breathe in 4-6 seconds, deeply, then exhale for 8 seconds. This helps to calm me and relieve any tension I may be holding.
Tips to Help You Stick to a Routine
My suggestion for forming a consistent morning stretching routine that you can stick to would be to choose a few things that will help you shape it into a long-term, enjoyable habit.
First, choose a space you are happy in with great lighting, i.e. a sunporch. If you need to, set a reminder on your phone to help you remain consistent until the habit is formed. You can even listen to some relaxing music while you stretch. The more pleasant and positive, the easier it will be for you to keep choosing this healthy habit.
Second, don’t skip a day if at all possible…even if you can only stretch for a few minutes that day.
Third, I like to pray or listen to soft, relaxing hymn music while I stretch. (Extra tip: Don’t watch the news while stretching…we want our muscles relaxed here, lol.)
Benefits of Stretching
Physical Benefits:
– Increased blood flow to targeted muscles
– Improved flexibility and range of motion
– Enhanced muscle coordination and reduced risk of injury
– Better posture and spinal alignment
– Decreased muscle tension
Mental and Emotional Benefits of Stretching:
– Reduction of stress and anxiety
– Improved focus and mental clarity
– Enhanced overall mood and sense of well-being
Long-Term Health Benefits of Stretching:
– Prevention of musculoskeletal disorders (which include arthritis and back pain)
– Enhanced circulation and cardiovascular health
– Better sleep quality and overall physical health
Stretching is Key and the Benefits Go On & On!
Besides the great health benefits that I see with daily stretching, there is actually scientific evidence that supports the daily benefits of stretching. Do your own research but here is a great resource to support how important it is to start to include stretching in your daily routine.
Stretching can improve back pain and bring much needed relief. We can begin by understanding where back pain can come from. Common causes of back pain can include poor posture, sedentary lifestyle (sitting too much) and muscle imbalances.
Therefore, a number of back pain issues that occur can be positively addressed with a daily stretching routine. Also, movement throughout the day can provide additional circulation to the body. Choose to be mindful to include movement and stretches throughout the day to help avoid stiffness and unnecessary pain.
By addressing back pain issues when they are more manageable can decrease future larger issues. Once they compound and worsen, it makes them harder to manage and heal from.
Effective Stretches for Back Pain Relief
In Closing….and Some Encouragement 🥰
Once you start with a few daily stretches and see how much better you move throughout the day, it gives you the motivation needed to keep going.
Some tips to avoid making common mistakes when it comes to getting started: STOP MAKING EXCUSES! I know because I struggle in this area. It is so much easier to come up with an excuse but we are only hurting ourselves! I feel much better when I follow through and choose a healthy habit. Consider doing simple stretching, including pilates and get ready to see a healthy, dramatic change with how you feel!
Our body was made by God and gifted to us to take care of while we are on this earth.
The beauty of stretching is that even if you have physical limitations, you can almost always perform some type of adjusted stretch within your capabilities.
My advice (to myself included)….JUST GET STARTED! Your future health is depending on the choices you make now! Remember…stretching is key to maintaining your balance and mobility as you age.
Blessings,
Becky
