It is rare that people tell me that they spend time stretching. More often, it is a confession of knowing that they don't stretch enough. Frequently (myself included) people will only stretch when they are injured and/or in pain. Which is ironic, because stretching regularly can actually prevent injuries and pain. Adding stretching to your weekly routine, even just 20 minutes a few times a week can make all the difference. Read on for more reasons why you should stretch, tips on what muscles to focus on, and a few stretches and tools to help make stretching a priority.
8 Benefits of Flexibility
Improved muscle performance
Improved blood supply and nutrient to joint structures
Lowers your risk of injury
Increased amounts of synovial fluid (fluid in your joints)
Improved neuromuscular coordination (balance, agility)
Reduced muscular tightness and improved joint mobility
Helps return muscles to their natural resting state
Improved blood pooling by helping with re-circulation
Target Muscle Groups to Stretch
A stretching routine should cover all the major muscle groups of the body (think quadriceps, hamstrings, calves, chest and back) as well as other muscle groups that are or have been injured, or that are specific to your sports/fitness routine.
Hamstrings: Your hamstrings run from your SITs bones to behind your knee. To stretch this muscle group, sit with one leg straight out in front and use a strap/towel or belt around your foot. You can also use a chair in standing, or just fold forward from standing with a slight bend in your knees.
Hip Flexors: Your hip flexors are a big group of muscles that run from the front of your thigh, across your hip girdle and attach at your lower spine. A half kneel stretch, pulling the stretched side forward will target this muscle group. You can make this deeper, but reaching for your back foot and pulling it towards your hips, which will get into your quadriceps too.
Lower Back: Your lower back is made up of many muscles, and tightens with prolonged sitting and over use. Child’s pose is a simple and effective stretch for your back. Forward folds in general, with get this group and a wide legged forward fold will add a stretch to the legs too. Don't forget the upper back (thoracic spine) with simple rotations such as thread the needle.
These are just a few of the main muscle groups to target when stretching. The calves and chest are equally important, as well as the back of the hips!
Just like there are benefits to good flexibility, there is also a downside to poor flexibility. Muscles that are inflexible will actually fatigue quicker, causing other muscle groups to work harder. Muscle fatigue can lead to muscular injuries and the inability of the muscles to protect joints from more severe injuries.
Decreased flexibility can also lead to abnormal stress on other structures and tissues. Think about how tight hamstrings put extra stress on the lower back, the hip flexors can do that too. Another example of this is chest tightness (rounded shoulders) that can lead to bicep tendonitis.
How to Stretch:
Ideally you should stretch when your muscles are already warmed up, after a short walk or at the end of your workout. This helps to increase blood flow and temperature of the muscles, which can improve the elasticity of the muscles.
Begin the stretch slow and gentle.
Muscles are like rubber bands. In order to create a stretch, you need to move into your end range, and then hold there for 1-3 minutes. Don't over think it - it can be as simple as putting your toes on the curb to stretch your calf. Relax into the stretch, allowing muscles that are not being stretch to also relax.
Tools to Help:
Yoga blocks and straps are very helpful to make stretching more accessible. Blocks can bring the ground up to you, by placing at your hands in forward folds, or under your knees in seated postures. Straps work very well on your feet to help open hips, calves and can also be used in your hands to help to open your chest.
Foam rolls can be used for a static stretch, by lying on your back and placing it along your spine to open the chest and hips. They can also be used horizontal to the spine around the area of the shoulder blades for upper back extension while lying on your back. And don’t forget the traditional foam rolling to loosen muscles prior to stretching!
Lying back over a Thera ball is one of the best ways to open your chest. You can also use a ball for a supported half kneel to stretch the hip flexors. Sitting on the ball and making large hip circles in either direction will both massage the posterior hips and open through the hip girdle.
Remember that improving your flexibility takes time and dedication! It may take several weeks of consistent, daily stretching to notice improvement. Your goal should be to aim for about 20+ minutes, several times per week in order to see changes. Happy Stretching!