Issue 35 • 14-Sep-2006
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Rocket Body
Top 10 reasons to stretch
Flexibility, which is defined as a joint’s ability to move freely in every direction through a full range of motion, is one of the key components of fitness. As we age, our bodies naturally become less flexible and more injury-prone. With flexibility training, however, we can keep our bodies more limber and youthful. Here is the American Council on Exercise’s (ACE) top 10 reasons why everyone should take the time to stretch.
1. Prepare the body for the stress of exercise
Stretching prior to any type of exercise helps warm up the muscles and gets them ready for the more intense exercise to follow. Be careful to stretch slowly and with control as not to tear cold muscles.
2. Improve mechanical efficiency and overall functional performance
A well-stretched muscle moves through a full range of motion with less effort. Therefore, stretching prior to physical activity will help you conserve energy and thereby improve performance.
3. Decrease muscle stiffness and increase range of motion
Because our muscles get cold and tight from hours of sitting or standing at our jobs, periodic stretching will keep the blood flowing and allow the muscles to move through a full range of motion.
4. Lower your risk of injury
Like a rubber band, a muscle is more flexible when it is warm and stretched, and it is less likely to tear or overstretch from an abrupt movement.
5. Promote circulation
Stretching increases the blood supply to the muscles and joints, which keeps the muscles supple and healthy.
6. Help relieve post-exercise aches and pains
After a workout, stretching the muscles you just worked will keep them from immediately shortening and tightening as they cool down.
7. Improve posture
Do you find your shoulders rolling toward the desk by the end of the day? Stretching your back and shoulders will help keep you from slouching and improve your posture.
8. Decrease the risk of lower-back pain
Maintaining good posture and stretching your hip flexors and hamstrings will help keep the strain off your lower back.
9. Help reduce or manage stress
Tight muscles hold stress. Taking the time to focus on relaxing each muscle as you stretch will reduce feelings of anxiety.
10. Reduce muscular tension and enhance muscular relaxation
Not only is the act of stretching soothing, it will cause your body to continue relaxing even after you are finished.
Most people neglect stretching in their exercise routine. Take an extra 15 minutes after your workout to cool down and stretch. Your body will thank you for it.
I’d love to hear about what’s working (and not working) for you. Feel free to share your stories or questions with me at editor@uptownpub.com.
Ron Lopezi is the fitness manager and a personal trainer at Frog’s Fitness in Mission Valley.
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