November 2010 - The Bulletin Magazine

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WELLNESS Reaching for the Stars… Making the Most of Stretching by Kim Mortson You can not attempt any physical activity or sport without hearing the ever repeated, “Don’t forget to stretch!” From shovelling the driveway to running marathons, we all know we “should” stretch… but what does it really mean? Childs Play! Stretching is a natural and instinctive activity that we can witness with our furry friends or even with babies. After long periods of inactivity or waking from sleep, stretching allows us to lengthen muscles that may have not moved or stretched for some time. It feels good to stretch and get our circulation going. We can use stretching to our advantage as part of our exercise routine or around our daily activities. Stretching helps to increase our flexibility and range of motion resulting in increased performance and possible decreased injury. Here are some simple guidelines to help keep this natural activity from getting complicated or even dangerous. It’s a Warm Topic… For many warming up and stretching are used interchangeably. Although stretching should be part of your warm-up it is not a substitute for it. In fact, muscles must be warmed before attempting your stretches. Perform a light 5 -10 minute warm up routine before stretching to prepare your muscles for action. The best type of stretching to perform before your workout is dynamic stretching. This is stretching that involves movement of the muscles. Dynamic stretching includes arm circles, walking lunges, side bends and trunk rotations. Keep it Cool! It’s not only a matter of preparing your muscles before your workout, stretching is an important part of your body’s recovery afterward. After a workout your muscle fibres are shortened and need lengthening to increase flexibility. Static stretching, such as a hamstring stretch or triceps stretch is preformed by elongating the muscle and holding it there for a brief period of time. Since these stretches are preformed while the body is at rest, static stretching is most effective as part of a cool down. Start these stretches immediately after, when muscles are still warm, this will give the most lengthening benefit to the muscles, and practically eliminate the risk of joint injury What’s In It for Me! You don’t have to be a gold medal athlete to reap the benefits of stretching. Making stretching part of your daily activities can help with the following: • Increased Blood Circulation- moving blood to all joints and muscles, bringing along with it nutrients and oxygen, and taking away toxins. • Increased Range of Motion- allowing you to do more, for longer. • Stress Relief- allowing time to relax your tired muscles and to clear your head. Too Much of a Good Thing? It is possible to overstretch. Overstretching occurs when the muscle or joint is stretched to the point of strain or injury. This can trigger muscle spasms as your body’s way of protecting the 8 The Bulletin | NOVEMBER 2010 www.TheBulletinMagazine.com
muscle from being torn off the bone. You can also develop strains in the more superficial fibres, which can take months to heal. Know your body; if you feel pain while stretching, it’s your body’s way of telling you, you’ve gone too far! Before and after a day of hiking or sitting in front of your computer for 8 hours, stretching is what your body naturally needs, so go ahead and reach for the stars! By Kim Mortson, owner of Body Design. Kim is a certified Personal Trainer, Nutrition & Well Specialist, Older Adult Fitness Pro Trainer and Cancer Exercise Specialist. Body Design offers personal training, nutrition and lifestyle coaching to assist individuals achieve their fitness and weight loss goals. www.bodydesign.ca “Fallen leaves lying on the grass in the November sun bring more happiness than the daffodils” – Cyril Connoly THANK YOU EAST GWILLIMBURY My sincere thanks and appreciation to all of you who supported me in this election allowing me to continue serving as your voice for the next four years. I am humbled by the overwhelming trust and confidence that you have instilled in me. My congratulations to Marlene Johnston, Tara Roy-DiClemente and John Eaton and to our new Mayor Virginia Hackson. I look forward to working together as a team as we face amazing opportunities for East Gwillimbury over our term of office. To the candidates who were not successful thank you for putting forward your names and your platforms I commend you for wanting to make East Gwillimbury an even better place to live. As we near the holiday season, my very best wishes for all of you and all the best for the New Year. CATHY MORTON www.TheBulletinMagazine.com NOVEMBER 2010 | The Bulletin 9
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November 2010 - The Bulletin Magazine

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