Going through the motion
Knowing how and when to stretch can be critical in musculoskeletal health.
What is it about stretching that we will try to avoid it at all costs? This important aspect of our body’s strength and range of motion is overlooked and should be addressed more often than we think.
Morning wake-up/before exercise
Primary and secondary school taught us that static stretching –muscles while the body is at rest – before exercise is the most appropriate way to warm up.
Adding light aerobic motion to a stretching routine – which is called dynamic stretching – can prepare more than just one muscle.
According to a New York Times article, “Dynamic stretching is at its most effective when it’s relatively sports specific. ‘You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,’ says Terrence Mahon, a coach with Team Running USA.”[1]
Dynamic stretching is a great way to get the blood and oxygen flowing while preparing the entire musculoskeletal system for exercise.
A few examples of dynamic stretches are:
• Walking leg lunges
• High knees
• Arm Circles
• Hand walks
Dynamic stretching not only strengthens the muscles, but also our joints, ligaments, and even our cardiovascular health. Practicing this kind of stretching before exercise is a great way to avoid injury and prepare the body to work at full potential.
During the day
Whether your occupation keeps you in a chair or on your feet during the day, stretching can benefit the body for any situation. In a work environment that calls for heavy lifting and movement, stretching to prepare the arms, back, and legs can help to avoid an injury.
Even when we aren’t moving, our bodies can benefit from simple stretching. Sitting at a desk can put a strain on muscles and ligaments, affecting posture. Taking time to stretch or go for a brisk aerobic walk can help to return range of motion and get the blood flowing.
Wind down/after exercise
Stretching after exercise or after a long day is just as important as it is before activity. Our bodies need a cool-down after a vigorous exercise or even a day of sitting in a chair at a desk.
It is important to take your time and focus on muscles and parts of the body that have been used throughout the day. Our bodies can benefit greatly from revitalizing stretches after inactivity. Cool down stretching will help with recovery, muscle soreness, and flexibility.
It's time to cut those bench-warming stretches from gym class and begin an effective dynamic stretching routine – anything else is simply going through the motions.
[1] Reynolds, Gretchen. (October 31, 2008.) Stretching: The truth. http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=2
Wellness Consultant and Cleansing Director
Roberds Chiropractic
~ Wellness & Pain Relief~
4038 Remington Dr. Suite 3
Fayetteville, AR 72703
479/582-1444
www.roberdschiropractic.com | www.arkansasalkalinewater.com
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