STRETCHING Simplified

By Brittany Ryan

Do you incorporate stretching into your exercise routine? When clients are initially asked this question at Climb Performance Therapies, they give all the reasons of why they do not stretch. They say things like, “I do not have time,” “I hate stretching”, or “I have no idea what stretches to do.” Sound familiar?

Even though stretching can easily be overlooked by most people, it is an essential aspect of maintaining a healthy lifestyle. In our current culture, we spend so much time sitting in front of a screen for work, school, or entertainment. Our bodies adapt to this consistent seated position which then leads to poor posture and shortened muscles throughout the body. If we do not stretch and strengthen properly to counteract the effects of our sitting culture, pain and stiffness creep in. We definitely do not have time for that!

If we take a preventative approach and incorporate a couple of stretches throughout our week, we can enjoy the benefits and avoid the aches and pains. We may not be able to change the amount of time we are on a computer at work or school, but we can make some simple changes to maintain good mobility for our daily activities. So, who is with me? Let’s look more in-depth at the benefits of stretching for both the mind and body.

Reduced Stress

Let’s face it, life is full of daily stressors! How we respond to the stress of this world can directly affect our body and mindset. Having outlets, such as stretching, can help reduce stress. When we take the time to slow down and connect with our bodies, we also become grounded and aware of our emotions. As we perform stretches, we also connect to our breathing which can help our nervous system get out of the fight-or-flight mode and into rest and digest mode.

Improved Posture

In our everyday lives, it is so easy to get into a slumped posture after hours of working on a computer. I caught myself several times while typing this article! If we stay in that position over time, it can have a negative strain on our spine. Stretching can help protect us from the stress our spine goes through daily. Taking time to stretch out the chest and extend throughout our spine with safe and easy movements can help us maintain a better posture. The more upright we are during the day the less likely we are to put strain on our joints.

Maintained Flexibility

As we age our flexibility tends to decrease. This makes it harder to go up and down stairs, climb into bed, get dressed in the morning, and perform regular daily activities that once were not an issue. Preventative activities, such as stretching can decrease the likelihood of this being a part of your story as you age. Light hip, shoulder, and back exercises are the key to maintaining mobility as we age!

Injury and Pain Prevention

Where do you have some undesirable aches and pains? Most of our clients come to us with acute pain or injury that has no specific cause. Most of this can be prevented by specific stretches prescribed to each unique individual case. If we have the proper range of motion our joints stay healthy and lubricated to keep us at peak performance levels for sports, playing with grandkids, enjoying another round of golf, or tending to your garden.

So … who is ready to start stretching now?! Stretching does not have to be a 30-minute, complicated routine. As Lydia Fowler, co-founder and dietitian for Climb stated in the last issue, our word of the year is to SIMPLIFY. We started with simplifying our environment. Now let’s take that approach with stretching. Stretching can be simplified to fit your needs and schedule.

How to incorporate stretching regularly into your life.

Start Small: Find 1-2 stretches to add to your morning routine. Take just 3-5 minutes to perform the stretches for 5-10 repetitions through your full range of motion. You do not have to hold the stretch for any length of time, just work through your breath. Start with a deep inhale, then go into a stretch as you fully exhale. Inhale as you return to the starting point and go again!

Stand Often: If you do not know what stretches to begin with, that is ok. Simply taking time to stand up a couple of times throughout the day is a perfect start. It is amazing how that simple change can make you feel so much better all day.

Ask for Help: If you are already dealing with aches and pain, ask a professional for assistance. At Climb, once we know what a day looks like for our clients we can educate them on the best course of action. What is good for one person may not be best for another and we take a very personalized approach to healthcare option solutions.

Remember, it is important to note that consistency and proper technique are key when incorporating stretching into your routine. To learn more about incorporating stretching into your routine, contact Climb Performance Therapies at (931) 240-4088 or visit climbptnutrition.com. Follow them on social media at @climb.ptnutrition.

BRITTANY RYAN is a co-founder and physical therapist at Climb Performance Therapies, LLC in Columbia, Tennessee. Ryan has been a physical therapist for over six years and is a Belmont University graduate with a Doctorate in Physical Therapy. She is dry needling certified and is also a pelvic floor specialist.