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Who Should Stretch?

The short answer is, everybody! Whether you are an athlete, casual gym goer or not active at all stretching is important for maintaining the health of not only your muscular system but your skeletal and nervous systems, too. All of which help you move better, reduce pain, prevent injuries, improve blood flow, promote relaxation, and play a role in helping you achieve better sleep. 

Should I Be Doing Flexibility Training and Resistance Training?

Incorporating a daily stretching routine is an easy way to add movement into your daily life. Even an added 15-30 minutes of movement per day can have profound effects on your overall health. Stretching and resistance/weight training are the ultimate super hero duo! When engaging in a stretching program its important to also develop strength through the new found range of motion. When engaging in a resistance program it is important to have proper flexibility and mobility as this will allow you to have better access into certain shapes to achieve proper positioning and form while exercising. Stretching and exercise combined will produce not only the best results but the fastest results while keeping you safe. 

Retraining Your Body

We have all heard the phrase "use it, or lose it". This applies to our physical body. When we stop moving through certain ranges of motion our body loses that flexibility required to do so because it no longer needs it. Assisted stretching can help the body re-learn those ranges of motion. This process is different for everyone and can take weeks, months or longer. Decreased range of motion, tightness or stiffness did not occur over a week or a month alone, and thus will require concentrated effort over time to improve. The same goes for strength and endurance training. Deconditioning takes place over months and years and thus will require some patience in the process. However, you can begin to see results as early as 4-6 weeks. All of this begs the question of how often should I participate in a stretching and exercise program. While the frequency and duration of your stretching and/or personal training sessions depends on your individual needs and goals it is safe to say that anywhere from 2-4 times per week is good way to ensure you are making progress and staying motivated. Of course, you can always adjust and customize the frequency and duration of your stretching/personal training sessions at any time based on progress and budget.

Stretching and Circulation

So, does stretching really enhance blood flow? YES! Stretching enhances blood flow, not only to the muscles actively being stretched but to other areas of the body and even the brain! Studies have shown that total body blood flow is increased even after a short bout of target stretching to one particular muscle group. Enhanced blood flow means improved oxygen and nutrient delivery and waste removal throughout the entire body. This can help reduce inflammation and swelling and promote healing and recovery. When blood flow to the brain is enhanced it can lead to more clear thought processes, enhanced focus and engagement as well as improved mood. 

The Muscular and Skeletal Systems

Muscles are connected to tendons that are connected to bones. When bones come together they forma  joint. When our muscles are out of balances (shortened, tight, weak, overactive) this puts strain and stress on our skeletal system in ways that use pain, discomfort, acute, or chronic injury. It is important to keep our muscular system balanced with a healthy and appropriate range of motion and strength in order to prevent these disturbances in our body. 

The Nervous System

Stretching can help produce relaxation through various mechanisms. One such mechanism is the activation of the parasympathetic nervous system (PNS). The PNS is the branch of your nervous system responsible for the "rest and digest" functions of your body. Increased activation of the PNS will turn down the volume on your sympathetic nervous system (SNS). The SNS is responsible for the "flight or fight" stress response in the body. With stretching, increased awareness can be brought to the body in such a way that it can mimic a yoga practice. Breathing is an essential component of stretching and deep breathes with an emphasis on extended exhalations will help activate the PNS, inducing relaxation. 

Does Stretching Help Prevent Injuries?

Muscles that are shortened, weak, tight or overactive are more prone to injury and make surrounding structures in the neighborhood more prone to injury, too. Regular stretching and flexibility training when coupled with an exercise program will restore health to the body reducing risk of strains, sprains, tears and other injuries.