Because I feel so strongly about the importance of stretching as a part of our daily routine, I will be writing a series of posts on the specifics of stretching, starting with a basic introduction.
When I was still working as a massage therapist, nearly every person coming through the door reported aches, pains or stiffness as their number one reason for seeking my help. I always followed up with two questions:
1. Do you exercise regularly?
2. Do you stretch regularly?
Most of my clients, reported that they tried to exercise on a consistent basis, but few regularly took the time to stretch. Very few of my clients were ever educated about the importance of stretching and the right way to stretch. I always did my best to stress to clients the value of stretching and gave them a few pointers based on what I do myself.*
As we age, the tendons and ligaments in our bodies are less pliable. Because of this, we will begin to experience stiffness and lose the flexibility that we enjoyed in our youth. Regardless of our age, inactivity can also lead to stiffness and lack of flexibility. Regular exercise and stretching can alleviate much of this problem. But you can't have one without the other. Think of your ligaments and tendons like a rubber band that has been kept in the freezer. If you took that rubber band out of the cold environment and stretched it, most likely it would snap. If you warm the rubber band up and then slowly stretch if, eventually it will become more pliable. In the same way, muscles need to be warmed up before a stretch. With regular exercise and stretching combined, over time, there can be marked improvement in the stiffness that many of us experience.
Stay tuned for more information about specific stretches that are useful for relieving back and knee pain.
*In the state of Ohio where I am licensed, it is outside the scope of practice for Licensed Massage Therapists to instruct clients which stretches to perform or the duration to hold the stretch. It is considered practicing medicine without a license. The above information is intended to educate, please consult a professional for information specific to your needs.
I'm so glad you're doing this series. I completely agree with you about the importance of stretching. The various stretches I do for my legs really reduces my knee pain. If it's been a while since the last time I stretched, I can feel it. Recently I've been reading a lot about reserchers who say stretching isn't necessary (one study published said not stretching makes runners run faster. But in my personal experience it's invaluable for injury prevention and recovery.
ReplyDeleteI'm going to like this series, because it's definitely not a strong point for me. I'm just to impatient a lot of times to take the time to do it. Thanks for all of the great advice and tips you give on this blog!
ReplyDeleteHi Tracey-I hadn't heard the reports that said stretching impedes a runner's ability. That seems like such irresponsible advice. Sometimes I think athletes in particular care more about performance then their long term health. I hope you will continue to stretch after every workout. It was invaluable for me in helping my knees. If I miss even one day of stretching after a workout I can feel it the next morning when I'm walking down the stairs.
ReplyDeleteOn Monday I plan to do a longer post on stretches that help with pain in the knees and back and explain some of the causes.
I love this post, you know I haven't been stretching before and after excersing .. glad you wrote this!
ReplyDeleteThanks for stopping by from SITS!
great post
ReplyDeleteeveryone should stretch after they get out of bed in the morning and after a good workout
i know stretching is a part of my everyday life or i get to stiff
and my knees are always i problem i a hd a meniscus surgery over 10 years ago and they still bother me
so i am lookin forward to any suggestion you have that will help my knees
Karen, thank you for this post. It's important to stretch before and after workouts. I'd love it if you posted a good runner's stretch. That would be great! :)
ReplyDeleteAll my life I've heard the importance of stretching, but I never did it. My exercise routine right now is mostly stationary bike...is it necessary to stretch for that?
ReplyDeleteI am an offender of not stretching. I know need to and I know it is important, but I have a tendency to forget and then I am paying for it later. Maybe your series will help me with this.
ReplyDeletethank you so much for your comment on my blog!
ReplyDeleteI need to get better at stretrching...so many times I just forget about it or don't do it but it is SO important for strong bones and ligaments!
I exercise a lot more than I stretch. And I find that when I do stretch, it isn't around the times when I exercise, it's at completely random times during the day.
ReplyDeleteHi Stephanie-you should stretch after cardiovascular exercise as well as strength training. The muscles in your lower body will get a workout from the stationary bike and can tighten up just like they will with weight training. I'll be posting some good stretches for the lower body on Monday.
ReplyDeletethank you for such a nice comment on being a great mom
ReplyDeletethanks it made my day
I stretch in spurts. Sometimes I forget - thanks so much for the reminder. I'm looking forward to learning more!!
ReplyDeleteI am ashamed to report that I don't consistently stretch. I went to a trainer for 3 introductory sessions and she explained the importance of stretching. She told me I really needed to lengthen the muscles around my neck and shoulder. Great post and thanks for sharing. I can't wait to see the rest of your series.
ReplyDeleteThank you so much for this series! I don't stretch, I have to admit, so I will start now!
ReplyDeleteI need to stretch! Thanks for the post, it was interesting :)
ReplyDeleteI love the analogy of the rubber band in freezer. My son is an athlete and barely stretches. This drives me batty. I force him to stretch and he rolls his eyes at me. I'll have him read this post. :)
ReplyDeleteI know I need to stretch more...I go to yoga/pilates once a week, and it just feels so good when I do! But I wish I could get on a schedule where I stretch more often.
ReplyDelete