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  • David Price

Stretch - to increase your reach


For those that don’t do Pilates or Yoga…….. Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work.

As we age, our muscles get shorter and less elastic. "We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our abilities without pain."

Great way to start they day is stretching first thing (as you get out of bed) to warm your body up for the day ahead.


Benefits of stretching ?

1) Improves your flexibility, range of motion taking pressure of joints allowing the body to move more fluidly during exercise

2) Prevents injury and relieves pain

3) Improves circulation

4) Increases blood flow to the muscles

5) Helps the body recover faster by removing waste biproducts in muscle tissue

6) Reliefs stress, helps calm the mind and reduce stress levels

7) When you are anxious it can help, especially if you combine breathing exercises


Examples of stretches to start the day off:-

· Hamstring stretch

· Hip Flexor

· Hip opener

· Glute stretch

· Side bend

· Hip rotator

· Cobra

· Leg raises

· Ankle rotator


This web page is a good guide for more information:-

https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf



Summary:

Stretching is so good for us, we totally underate it and look at it as an inconvenience rather than a necessity. It’s very personal as well to each individual, as some areas will need more work than others. It can be done anywhere, even waiting for the kettle to boil. Many of the stretches derive from Yoga which has been practised for thousands of years.

Sports stars that actively do Yoga are;- Cristiano Ronaldo, Ryan Giggs, John Terry, David Silva, David Silva, David Beckham, Roy Keane, Gareth Bale, Shaquille O’Neal, Le Bron James and Novak Djokvic


Brett’s view

For the past 18 months I have practised to stretch the lower back and hamstrings in the mornings, and if I can follow it up during the day


David’s view

I have a little 10 minute routine that I do every morning to get everything going. A couple of years ago, I walked through an airport pulling a bag and suddenly was overcome by a trapped nerve in my shoulder. I have been doing the sciatica stretch where you lie on your back ever since. It’s essential to stretch as we get older.



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