NOT FOUND: reach stars.jpgJust because the temperature is changing, doesn’t mean we need to stop being active. Our bodies are designed to move. A very important part of that movement is keeping your muscles flexible. There isn't anything much more annoying and painful than tight muscles, or a muscle strain resulting from tight muscles. Sometimes it takes a minimal movement, such as reaching or twisting or bending, that can send excruciating pain through your body and cause a chronic situation. These situations can be prevented, and it’s not too late to start.
When we speak of a fitness program or exercise routine, most people think of either cardio (jogging, biking, swimming, etc.) or lifting weights. Another very important component of fitness – one that can enhance the benefits of the other components and prevent injury – is flexibility training or stretching. Many of you probably perform some type of stretching now and then. You stretch when you wake up, when you have been sitting at the computer too long and when you need to reach something on the top shelf. It’s really a natural reaction to relieve pain or stiffness. When done in the right setting, it actually feels good. It’s also good for you!
Your muscles become tight throughout the day by performing normal activities, especially when you sit for long periods of time. Add several days, weeks, months and years of this same type of activity and your muscles are screaming because of the tightness and tension. You find yourself becoming fatigued faster and more prone to injury: lower back pain, stiff neck and shoulder pain, for example. Pain medication may give you temporary relief, but incorporating some regular flexibility training to your day would bring greater benefits overall.
There are two types of stretching: static stretching such as yoga, or simple held stretches and there is dynamic stretching. A familiar example of dynamic stretching would be tai chi. Ask a trainer or physical therapist for additional types of both static and dynamic stretching. Simple stretches done on a regular basis can help relieve lower back pain, neck and shoulder pain and even arthritis pain. Begin by taking a couple of minutes each hour to stop what your doing and stretch. Find a simple stretch routine that works for you, targeting the areas where you hold tension the most. When you add deep breathing to these stretches you will also feel relaxed and refreshed. Try it instead of that comfort food we talked about last month.
There are several websites with sample videos and pictures of stretches. Many books have been written with very easy to follow stretching routines, as well. Check out your local health club or community center for stretch or tai chi classes. As always, check with your doctor before beginning any new exercise program.