How to Stretch

Stretching comes naturally to all of us. I am sure when you have been sitting in one position for a long time, unconsciously you have felt the need to stretch. Stretching makes us feels good and gets us ready for action.
As you age your muscles lose flexibility and joints stiffen, a regular stretching programme can improve flexibility and make daily activities easier. There are simple stretches that can be done watching television, using a computer or getting ready for bed. It does not require a great commitment and is suitable for people of all ages.

Benefits of Stretching

• Reduced muscle tension
• Increased joint flexibility
• Increased blood circulation
• Increased energy levels
• Less likelihood of injury

How to stretch – The right way

• Breathe easily and relax
• Tune into your body
• Focus on the muscles and joints being stretched
• Feel the stretch and be guided by how it feels
• Don’t bounce!
• No pain!

Two Phases

There are two phases to each stretch: the Basic stretch and the Advanced stretch. They are done one after the other.
The Basic Stretch – stretch until you feel a slight mild tension and hold for 5-10 seconds. Relax. As you hold the stretch, the feeling of tension should diminish. If it doesn’t, ease off slightly into a more comfortable stretch. The basic stretch maintains flexibility, loosens muscles and tight tendons, and reduces muscle tension.
The Advanced Stretch – now, move a fraction of an inch further into the stretch until you feel mild tension again. Hold for 5 to 10 seconds. Again, the feeling should diminish or stay the same. If the tension increases or becomes painful, you are overstretching – back off into a more comfortable stretch.
The advanced stretch further reduces tension and increases flexibility.

Keep the following points in mind

• Always stretch within your comfortable limits, never to the point of pain.
• Breathe slowly, rhythmically and under control. Do not hold your breath.
• Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.
• Do not compare yourself with others. We are all different. Comparisons may lead to overstretching.
• If you are stretching correctly, the stretch feeling should slightly subside as you hold the stretch.
• Any stretch that grows in intensity or becomes painful means you are overstretching – the drastic stretch.

Try eventually to hold the stretches for 30 seconds, research has shown that this is the optimal time that gives maximum benefit. Your body is different every day. Be guided by how the stretch feels. Give it 2 to 3 weeks for benefits, which come form regularity. Stick with it and see how you feel.