Stretch Yourself

In preparation for March's competition, I'm putting together some things that I've come to learn about the flexibility. First off, everyone can participate in this challenge! If you feel like you're not flexible, then you should spend even more time on this month's competition than otherwise. Flexibility improves mobility (especially with age), improves circulation, and mitigates negative effects of sedentary occupations. And that's just according to WebMD.

So now here are some common myths/misconceptions about stretching:

1. You have to hold a stretch a long time in order to benefit.
• There are actually two general types of stretching: static and dynamic. Static stretching is holding a stretch for 15-30 seconds at a time. As long as you don't stretch like this until it hurts, it is indeed beneficial. But dynamic stretching is actually more important. Remember one of the main benefits of stretching is increased mobility? This is primarily achieved through dynamic stretching. Dynamic stretching is moving your body into a stretch but not holding it. It is NOT bouncing. Remember slow and steady wins the race. 
• Here is a great article about dynamic stretching and some examples.
2. You should stretch before you exercise to prevent injury.
• In 2004, the CDC published a study showing that static stretching before working out actually did not prevent injuries. This can in fact increase the risk of injuries. The most important thing you can do before a heavy workout is some light cardio followed dynamic stretching. Even better is doing dynamic stretching that incorporates the movements you will be doing in your exercise routine (think lunges and leg lifts if running or air squats if doing barbel squats). However, static stretching after a workout is very beneficial as circulation to the muscle groups has been increased leading to more natural flexibility. And then there's always yoga!
• Here is an article about dynamic stretching before a workout.

So now that we've covered the basics of what stretching is, here are some thoughts about some specific stretches and routines.

• Think about the muscle groups you want to stretch. Remember that even if one muscle group is sore, the source of the problem may be a neighboring muscle group. For example, lower back pain may actually come from tight hip flexors. Here is a site that helps you find stretches targeting specific muscle groups.
• If you have a sedentary job, stretching on the job is more important than stretching in conjunction with your work out. Anyone else seen the headlines about desk pandemic in the US? These are some stretches that you can do on the job to help you out.
• Of course, full body stretches are also important. You want to make sure that you are limber in general. Here is a site that goes through a full-body stretching routine with pics as well as explanations. And here is a just a simple graphic of several full body stretches.
• And I think everyone knows that I'm a big fan of yoga, which incorporate flexibility as well as some strength training. If you are new to yoga, this is a list of 12 yoga poses for not yet flexible people.

But really, find something that works for you and build it into your routine. Plan to have it be part of your routine for the rest of your life. You don't have to go to the gym. You don't need special clothes or equipment. But regularly stretching can make such a difference. Hopefully this competition will be one that helps all of us find more energy as well as peace and time for meditation.