Health & Fitness | Pilates with Jayde
Benefits of Stretching | Why it should be included in your daily routine.
Stretching is an integral part of physical fitness and wellbeing, however it is often most neglected by gym goers. David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital says that “A lot of people don’t understand that stretching has to happen on a regular basis. It should be daily.” [1]
Stretching on a regular basis is important for not only achieving physical feats but even more importantly, maintaining the flexibility and freedom in our muscles and joints to move through our daily lives as pain free as possible!
We are made up of muscles, ligaments and joints that are made to move. Little or no movement leads to stiffness, strain, and muscle tightness.
Benefits of Stretching:
- Improved Posture
Many of us suffer from poor posture, particularly those who work 9-5 desk jobs. Quite often people who are sat in front of a computer for 8 hours a day will find that their shoulders will begin to roll forward, developing a kyphotic posture. Sitting prolonged with poor posture causes “a muscular imbalance between the front and the back of the body. This is because the chest (pectoral) muscles start to shorten and tighten, while the muscles in the back start to lengthen and weaken.”[2] Stretching the muscles of the back is an effective way to reverse this as well as prevent it. My favourite way to end every Pilates class is with a stretch over the small Pilates ball. Starting in sitting, you place the ball in between the shoulders, behind the upper back. Lowering down to rest on the ball you then place the hands behind the head, elbows wide and lean back over the ball. It opens the chest and stretches the upper back, perfect for improving posture. - Better Sleep
Most of us feel an array of stresses throughout our day-to-day life. This stress, whether it be related to work, family, or relationships – doesn’t just disappear, it holds tension somewhere within our bodies. With so much going on, and so much on our minds each day, its no wonder that a lot of the time we are climbing into bed with stressed minds and tense bodies. Definitely not a recipe for a good night’s sleep! Low impact, gentle stretching before bed can make it not only easier to fall asleep but also improve the quality of sleep too. Not only does stretching help to relieve the tension within our bodies, but it also has a calming effect on our mental state.
- Alleviates and Prevents Back Pain
Flexibility in the hamstrings, hip flexors and muscles surrounding the lower back and pelvis is important for reducing risk of back pain. Increasing flexibility comes down to being consistent with stretching “It may have taken you many months to get tight muscles, so you’re not going to be perfectly flexible after one or two sessions”[3]. A combination of strengthening and stretching is integral to treating chronic lower back pain. It is recommended you seek professional guidance from a physio or medical professional who can create a program specifically for your needs. - Reduces Injury
As mentioned earlier, it is all about consistent practice when it comes to stretching and reaping its benefits. Stretching once before an athletic activity will not decrease the likelihood of an injury occurring however, “regular, consistent, long-term stretching (chronic stretching) can prevent injury and improve athletic performance”[4]. In our daily life, having adequate range of movement and flexibility is important in ensuring we can complete daily tasks with ease and without strain, helping to reduce the occurrence of injuries.
Stretching often gets overlooked by most, but a regular stretch routine can have a great effect on our bodies both physically and mentally. Life can feel busy and stressful and prioritizing time to stretch regularly is just what you need to calm and release the tension. Happy stretching!
References:
[1] (The importance of stretching – Harvard Health, 2021) Harvard Health. 2021. The importance of stretching – Harvard Health. [online] Available at: <https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching> [Accessed 25 November 2021].
[2] (Finley, 2021) Finley, S., 2021. 8 benefits of stretching. [online] livescience.com. Available at: <https://www.livescience.com/8-benefits-of-stretching> [Accessed 25 November 2021].
[3] (The importance of stretching – Harvard Health, 2021) Harvard Health. 2021. The importance of stretching – Harvard Health. [online] Available at: <https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching> [Accessed 25 November 2021].
[4] (Walker, 2021) Walker, B., 2021. 12 Benefits of Stretching – Backed by Science. [online] StretchCoach.com | Stretching and Flexibility. Available at: <https://stretchcoach.com/articles/how-does-stretching-prevent-injury/> [Accessed 24 November 2021].
Author | Jayde Ormsby (Certified Pilates Instructor)