How often have you heard someone preach about the benefits of stretching to a fitness routine? I imagine the answer to that question is many times. The irony of how many times this is discussed and the benefits cited, is that it is rare for individuals to incorporate stretching into their routines.
If muscles are tight, performance is inhibited and your body does not feel at its best. The reason is that tight muscles are a sign of weak muscles. This can be weakness in the tight muscles or in their antagonists, muscles that perform the opposing actions. No matter what way you look at it, if there are tight muscles that are not kept healthy and elongated, you will diminish your ability to effectively reach your strength training and or overall health and wellness goals.
Research has shown that regular, intense stretching for a minimum of 10 minutes can lead to increased strength and endurance in addition to improved flexibility and mobility.
It is important to note that there is a fairly common misconception that has developed about both Pilates and Yoga being exercise forms that will meet stretching needs. While there is truth in the statement that both of these exercise platforms offer some stretching, that is not their main focus.
If you are thinking of starting to incorporate stretching and you are just starting out, below are some general tips:
* Include all major muscle groups.
* Hold stretching position for a minimum of 10 seconds, building duration as your stretching routing progresses.
* Repeat stretches 2-3 times, with a rest period equal to the stretch time performed (i.e.: 10 seconds stretch, 10 seconds rest).
* Perform static stretches, slowly move into the stretch position and hold for a set period of time. Do not perform bouncing or rapid movements. Move into and out of stretches slowly and with care.
If you have chronic muscle tensions or specific sports performance objectives, it is important to develop awareness of the specific muscles in your body that need stretching. This can be accomplished in a variety of ways through personal body awareness, working with a Massage Therapist and/or other skilled healthcare professionals trained in anatomy and physiology. With the knowledge in hand of specific muscles that you are looking to target in your stretching routine, you then can identify a well trained Athletic Trainer, Pilates, Yoga or other fitness instructor for stretching options for targeting these muscles. There are also a variety of books and Internet resources for information on stretching specific muscles.
Laura Violet Slenzak is a Nationally Certified Massage Therapist and Pilates Instructor with a private practice in Philadelphia, PA. Prior to bringing her sole focus to her own business she worked in the health care industry in medical sales and marketing where she was a key member of a team to sell a privately help company to a private equity fund while in her role as V. P. of Sales. Laura Violet holds a BA from Temple University, where she was Valedictorian of the College of Allied Health Professions. Her hobbies include marathon running, singing, merging, cooking, needle point and creative writing. To learn more about Laura Violet and consider joining her blog visit her website at bodyworkbylv.com bodyworkbylv.com
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