Do you love training? Love a challenge? Want to be challenged and push your limits? Do you love to hit the ground running each time you exercise? Do you love to see your body burn and feel the heat?
You get it. Who doesn’t want to feel the joy that comes with a hard training session?
This feeling of power is hard to top.
What about stretching? You love stretching? Do you love it? Stretching is a time-saver when you can do 3 more sets of weights and run another 5km on the treadmill before returning to work.
I was once a member of the “I’ll do this later” brigade.
‘Stretching? I will do it once I get back’.
“Or, I’ll work a full half-hour tomorrow.”
“Or I will go to the gym an extra hour before next week so that it’s still in time for me.”
This never occurred. It did not happen. I would reach a point in my training and have to stop. I felt tight and sore all the time and had to rest until my body healed. My left shoulder was beginning to curve in a permanent and unattractive way. I also experienced constant low back and left hip pain. My entire left side was noticeably smaller than my right.
You? Perhaps it isn’t too serious. It could be a niggle or a ache in the neck. A slight twinge in the knee. You may feel a mild, intermittent low-back pain. You might be in constant pain but just manage to push on.
You say, “It’ll disappear,”
It’s really not all that bad.
It may not be yet. But, why wait and see what happens? You don’t have to be a professional athlete or have a specific goal. However, it doesn’t really matter what you are trying to achieve. You need to exercise recovery and not just a few beers after work.
Stretching is essential.
Another thing you might not know is that stretching can be a time-saver. You may not realize that stretching isn’t a time-waster. It won’t hinder your chances of losing weight or performing better in the future.
Stretch stretch stretch!
Are you still not convinced?
MY TOP 8 STRETCH REASONS
1. You will be held back by your body if you don’t feel limber. This is done to avoid injury.
2. This will decrease joint and muscle pain
3. The stomach muscles of your stomach will perform better and you’ll flatten faster
4. A tight, short and bulky body doesn’t make you feel or look great.
5. This will increase blood flow to your brain and aid in focus, energy, and motivation.
6. Your stress levels and your sleep-wake hormones will be balanced
7. Improve your digestion
8. The muscles of the supple look more toned, longer and leaner.
Get started stretching right away.
WHAT CAN YOU DO ABOUT IT?
The times have changed. Although lying down on your stomach doing static (non-moving), stretches can be very relaxing, this is not the best way to relax. Your muscle fibres run in diagonal patterns. You need to be able to stretch in many different ways. You should generally stretch in three directions.
1. Forward-back
2. Side-side
3. Rotation
It’s what I call 3D stretching.
You can make your job easy if you have a TruStretch (popularised in America by Gary Gray who is an American conditioning coach and consultant to the LA Lakers).
Just stand still and follow these diagrams. It’s impossible to go wrong.
You can also use TruStretch if you do not have access to one. For 3D stretching, you must make sure you are moving through each of the 3 directions.
A HAMSTRING STRETCH IS AN EXAMPLE
Begin with one leg up on a bar/chair/table/TruStretch in front of you. Bring your toes towards your body, and then lean back until your hammies feel stretched. Forward-back is the best way to do this. Turn your body over to the side. Move forward. Both sides. Do this side-by-side. Continue to feel the hammy stretch. Next, turn your torso so that you can see over one shoulder. You can do both sides. This is your 3D Stretch!
It’s possible to do this with all body parts. You just need your hands moving around the bars of the cage, changing the angle, or, if you are not using TruStretch (slowly), twisting your body in various directions. For those who find balance difficult, a support wall or partner can be helpful.
WHAT AGE CAN I STRETCH?
Different schools of thought exist in this field. Each phase should be held for at most 10 seconds. If you have tight muscles, are able to endure the stretch and can stretch a large muscle group I recommend that each phase be held for at least 10 seconds. You may need less time for smaller areas, or more fragile ones like the neck. When the muscle begins to “give”, you know that you have held it long enough.
WHAT IS ELSE?
The principle behind 3D stretching is that you can affect the quality and extent of the stretch by moving any part of your body. You can even move your eyes! Try looking towards one side next time you are holding a stretch. By rotating your head, you’re sending a neuron to spin and this can cause muscle tension. For certain stretch, you can twist your feet back and forth to help.
SUMMER UP
Daily stretching is an excellent way to enhance your physical and mental health. You can do 3D stretching, but keep your body moving. Do it right, and you will feel the stretch. If you need some help, engage the services a Chek Personal Trainer (http://www.chekinstitute.com). It’s also possible to stretch in a group setting, like yoga or body-balance. You won’t be able escape, and it will force you to do the same thing tomorrow.
STILL NOT CONVINCED
Since childhood, I was an extreme exercise addict. But stretching is something that I never enjoyed. I decided to start stretching three times each week, after getting fed up with the tightness and pain in my lower back and left hip. The speed of my run has increased by approximately 2 km/km and I can run comfortably any day, if I want (which is not often).This is a significant improvement over the previous 3-4 day recovery. The pain in my hips and lower back is now only a slight twinge, whereas it used to be a nuisance and inhibitor.
Stretch, people, stretch!