Scottsdale Health January 2020

list
/ by Judy Thureson
5 Benefits of Stretching
Starting a new workout routine – like many tend to do at
the beginning of the year – involves many exciting steps.
Setting a schedule, buying new gear and testing out different
protein shakes and supplements are all motivators to get
you into the gym and on your way to achieving your fitness
goals. But there’s one step that many people tend to overlook
– stretching. Incorporating different stretches into your
routine before and after the workout is crucial in ensuring
you are getting the best results out of the different exercises
you’re doing. Without taking the time to stretch, the risk
of injury and discomfort only grows larger as you continue
your journey. Here are some additional benefits to consider.
1. Increased
mobility
One of the most
well-known facts
about stretching
is that it physically
lengthens the
muscles, increasing
flexibility. The
more malleable
your muscles get,
the more you are
able to press, lift
and move through
your workouts.
This will also
allow you to move
through everyday
activities with
ease, like lifting
groceries or cleaning
the house.
2. Improved
posture
Spending an entire
workday slouched
over the computer
can have negative
effects on your
vertebrae and
specific muscle
groups can also
shorten over a
prolonged period
of time in hunched
positions. Luckily,
certain stretches
encourage proper
spinal alignment
and help reverse
painful curvatures.
Poses like standing
forward fold
(where you fold
your body over
to reach for the
ground or legs)
provide full body
relief as it stretches
the hamstrings,
releases tension
in the shoulders
and opens up the
hips. Improving
your posture will
also ensure that
you are executing
specific moves
in correct form,
decreasing the risk
of injury.
3. Good preparation
If you’re ready
to graduate from
brisk walks and
light weights to
exercises that
are more intense,
stretching is
vital in preparing
your muscles for
impact. Loosening
up the muscle
before launching
into an extreme
workout will allow
your body to better
handle the
stress of whatever
movements you
are doing. An
in-depth, at least
10-minute stretch
session is recommended
before
long-distance running,
heavy lifting
and CrossFit exercises.
4. Shortened
recovery time
Opening up your
range of motion
helps strengthen
muscles, therefore
reducing
any tightness or
swelling that follows
a workout.
Stretching actually
increases
circulation and
reduces the
buildup of lactic
acid, allowing your
body to recover
faster. Without
proper blood flow,
you are more
likely to experience
Delayed
Onset Muscle
Soreness, or
DOMS for short,
which includes
severe tenderness,
fatigue and
weakness of the
muscles. This can
put a dent in your
workout schedule
and halt progress
while you are waiting
to feel better.
5. Stress relief
Oftentimes, stress
manifests itself
physically in the
tightening of
muscles. Think of
the tension you
hold in your neck
and shoulders
when in a strenuous
situation. Pain
is sure to follow if
that physical pressure
isn’t released,
which is why
stretching is vital
to stress relief.
Slowly stretching,
massaging and
tending to those
at-risk muscles
can have a similar,
positive effect on
mental health as it
does on muscles,
as the tension
slowly dissipates.
Judy Thureson has a genuine desire to see people live their most authentic life. In the last decade, she has helped clients focus on their mental, physical, and
spiritual health. Judy has numerous certifications but is extremely passionate about teaching the Lagree method as Lead Trainer at The Body Lab in Phoenix, AZ.
The Body Lab with locations in Arcadia and Desert Ridge is a hardcore, Pilates-style workout that includes exercises on a machine called a MegaFormer. Visit
http://thebodylabus.com/ for more information.
18 ScottsdaleHealth 01/20