From
HealthNewsDigest.com
My motto is, "Stretching is for
Everyday", and I do practice what I preach. Research has
indicated that regular stretching may be more effective in
preventing injuries than occasional stretching and a review
of 7 out of 9 studies indicates that regular stretching
improves sports performance. My motto will continue to be
"Stretching is for Everyday" (almost every day, whether we
have exercised or not!) and I hope yours will be too (after
reading today's tip!)!
Every day we move, bend, sit, walk (crane our necks?) and
everyday we repeat the same movements during our day, which
can tighten our muscles to cause what we call repetitive
stress syndrome. We may even sleep in the wrong position
during the night forcing our muscles to work harder to
support our spine and hence, wake up feeling tight and
stiff.
So, for those of us who stretch occasionally, rarely or
never (I hope it's not never!), here is my tip about
stretching that I send out at least once a year.
Why is stretching so important?
Stretching increases our flexibility. Flexibility is a
component of fitness. When we increase our flexibility, we
help to increase our overall level of fitness AND we may
possibly increase other aspects of fitness such as muscular
strength and endurance (ever have a stiff joint and feel
fit?).
Stretching can ease Repetitive Stress Syndrome. This is also
called overuse syndrome. Do we sit at a computer? Ever hear
of carpal tunnel syndrome, or have we developed poor
posture? Stretching the muscles and tendons that become
tight from repetitive movements combined with a
strengthening program can prevent or help heal these chronic
conditions that all of us are susceptible to.
Stretching slows/stops our nerves from firing. Wonder what
causes a muscle spasm? Over-firing of our nerves causes the
muscle to over- contract. Stretching sends a signal to our
nerves to stop firing. This in turn helps our muscles to
relax.
Stretching keeps our joints more limber. Each joint has a
different degree of movement. This is called " range of
motion". For instance, we can bend our knee backward
bringing our heel to our butt, and our hip can bend in
multiple directions with varying degrees. When we stretch
properly, we can maintain an optimal range of movement
(otherwise we get stiff, and our function is altered).
Stretching and increased flexibility can help to prevent
injuries. When our joints and muscles are limber and
flexible with movement through the full range, we have more
balance and coordination. When we retain our flexibility,
our tendons retain their elasticity which reduces
inflammation and "tendonitis" injuries (who hasn't
experienced tendonitis?).
Stretching can help us find muscle imbalances. When I first
meet a client I assess their flexibility because I can find
the muscle imbalances which we all create in daily life or
sport activities. Regular stretching can help us to find and
lessen these imbalances which can ultimately lead to injury.
Stretching can be a great stress reliever. We can take a
time-out from stress by stretching which is a great way to
relax. Easy stretches can be done in a chair at our desk
when the tension mounts. Add in a little deep breathing to
increase our oxygen supply to the brain and may we find
ourselves feeling and thinking better.
Do we need a recap? Stretching more often can help us to
relieve muscle tension, prevent stiffness, injury and
overuse syndromes. It can contribute to balance and
coordination and help us to reduce mental stress. We get all
this and it feels good too!
Have we stretched today?
June M Lay M.S.
www.Junefit.com
Source:
Does Stretching Improve Performance?: A Systematic and
Critical Review of the Literature.
Clinical Journal of Sport Medicine. 14(5):267-273, September
2004.
www.HealthNewsDigest.com
Shrier, Ian MD, PhD
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