Stretching

While teaching my Stretch class this morning, I realized it was a good idea to make a post on why stretching and keeping your muscles flexible is important. Sometimes when I am teaching a regular Pilates class and I have my clients hold stretches for a period of time, I worry that they are getting bored or feel like they are not working hard enough. I think this is a sentiment that many Pilates and Yoga instructors struggle with. I have to remind myself and my clients that stretches shouldn't be treated passively as a rest or a break during class. Instead you should actively stretch your muscles as much as you can tolerate. Why?

1. Increasing the flexibility of your muscle fibers, ligaments and tendons give you a greater range of motion, thereby decreasing the risk of injury.

2. Better flexibility can increase athletic performance.

3. Stretching increases blood flow to the muscle by promoting oxygen supply.

4. Stretching can decrease muscle pain and soreness after exercise by preventing lactic acid build-up.

5. Increased flexibility = improved posture.

6. Stretching can improve your ability to relax--physically and mentally.

7. It feels good! :)


So next time you are done with your workout, don't immediately head for the door. Allow yourself about 10-15 minutes at the end to cool down and STRETCH. Your muscles will thank you.


STRETCHING GUIDELINES:

* I like to hold each stretch anywhere from 30 seconds to 3 minutes. Quicker, more dynamic stretches are great for a warm-up, but in terms of increasing range of motion, hold those stretches!

*Make sure you are stretching in a balanced fashion. If you hold a hamstring stretch on one side for a minute, do the same thing on the other leg. Often people have one side that is more limber than the other and end up ignoring their "bad side". No bueno.

*Pulse, don't bounce. Easing your muscles in and out of an intense stretch is one thing, but jerky movements that stretch beyond your range of motion puts you at an increased risk of injury.

*Take long, slow, mindful deep inhalations and exhalations. Exhaling completely will help release tension in the muscles during stretching.

*Stretching is sometimes uncomfortable, but it should never be painful. Be respectful of your threshold and listen to your body.