Stretching is one of the most overlooked aspects of a workout program / active lifestyle. The reality is that our bodies are designed to move on a near constant basis. But modern lifestyles have drastically changed human behavior and routines to a more sedentary lifestyle.
Hard physical labor has been replaced with more sedentary “mental” work styles which involve sitting at desk or standing in one place for extended periods of time.
A way to combat this sedentary lifestyle is to get up and MOVE. Take a walk, do some pushups and yes even stretch. And always, always- it is important to stretch your body before, during and after every workout. Stretching will keep your body warm and lubricated and it will help reduce injuries.
There are several ways to stretch. The two we will discuss are static stretching and ballistic stretching.
Static stretching is the typical method of stretching. Usually it is longer in duration lasting 30 to 60 seconds during each stretch. Ballistic stretching is the style Olympic swimmers use to warm up. They swing their arms back and forth very rapidly but smoothly to avoid injury. Both techniques work. But I recommend sticking mostly to the static technique and then add ballistic occasionally.
Stretching:
- Reduces muscle tension
- Improves performance
- Increases range of motion
- Increases flexibility
Stretching Tips
- Spend 10 – 30 seconds in each stretch. Don’t bounce.
- Good idea to stretch / warm-up at the same time.
- Perform before/during/after a work out and throughout the day.
- Along with stretching I recommend monthly or bi-monthly massage therapy. Deep massage helps the body eliminate lactic acid build up from weight training or other intense muscle activity.
- It is good to schedule chiropractic alignments.
Checkout your Virtual Trainer for many stretching routines!
