Stretching. Regular readers of my blog will know that when I got injured running a few weeks ago, I credited stretching to both my downfall and my recovery!
Why stretching is good for you
Given my experience, I thought I’d share how a simple stretching routine every day can help wake up the body, improve flexibility and mobility and thereby provide hidden health benefits. As you get older, yoga, pilates and martial arts are all great forms of activity to improve flexibility and mobility.
Different types of stretching – dynamic and static
Dynamic stretching involves moving through a challenging, but comfortable range of motions a set number of times – usually 10-12 times. This type of stretching increases the range of motion in the muscles raises the temperature of your core and the level of nervous system activity. It’s also a great thing to do before undertaking more vigorous forms of exercise to prepare the body.
Static stretching, by contrast, is a stretch held in the same challenging position, for between 10-30 seconds. This is best used after exercise to help the body cool down and start the recovery process.
The powerful benefits of stretching as you get older include:
- Resistance to physical accidents – stretching helps waken up the muscles and being able to move more freely means you’re less likely to injure yourself during everyday tasks.
- Better posture – stretching can help align the body to maintain good posture due to the strength of the bones and muscles.
- Improves the range of motion of muscles and joints.
So, if you can, get up from the desk!
If you are spending long periods at your desk, whether working from home or in an office, remember to get up and move about regularly. Great exercises to do include:
- Shoulder/upper back stretch – raise the arm to the ceiling and then place the hand between the shoulder blades.
- Lateral stretch – raise your arm and stretch to the side, keeping the body upright.
- Hip flexor stretch – step forward with one leg into a lunge and hold. Keep the knee of the forward leg over the ankle, resting both hands on the knee. Swap sides.
These exercises are good to do, especially if you’re feeling a bit stiff from sitting in the same pose for a long time. Drinking glasses of water regularly throughout the day can also help.