4 minute read
Health & Wellness - The Art of Stretching
Your Key To Relieving Muscle Pain and Tension
By Sue Ramauthar
Why Stretching is Essential
Stretching plays a crucial role in maintaining healthy muscles. It helps to:
• Relieve muscle tightness: Stretching lengthens muscles that have become tight or contracted due to prolonged inactivity or repetitive movements
• Enhance blood flow: It increases circulation to muscles, aiding recovery and reducing soreness
• Prevent injuries: Flexible muscles are less prone to strains and other injuries during physical activity
• Improve posture: Regular stretching combats the effects of poor posture, such as rounded shoulders or a forward head position
When incorporated into your daily routine, stretching not only alleviates current discomfort but also helps prevent future issues.
How Physiotherapy Supports Stretching
While stretching can be done independently, working with a physiotherapist can elevate its effectiveness, especially if you’re dealing with chronic pain or mobility issues. Physiotherapists are trained to:
• Assess muscle imbalances: They can identify tight or weak areas that may be contributing to your discomfort
• Teach proper techniques: Incorrect stretching can lead to injury. A physiotherapist ensures your form and technique are safe and effective
• Create personalised stretching plans: Based on your needs, they can design a programme targeting specific muscles and improving overall flexibility
• Address underlying issues: Sometimes, muscle tension stems from deeper issues like joint dysfunction or poor biomechanics. Physiotherapists can treat these root causes while incorporating stretching into your recovery plan
• Enhance recovery: If you’ve sustained an injury, physiotherapy can use stretching alongside other treatments to help restore range of motion and reduce stiffness
Seeking guidance from a physiotherapist ensures your stretching routine is tailored, safe, and aligned with your body’s needs.
Tips For Stretching Effectively
Stretching is only beneficial if done correctly. Follow these tips to maximise its impact:
1. Start with warm muscles: Stretching cold muscles can lead to strain. Begin with light activity like a brisk walk or a warm shower to increase blood flow
2. Move slowly: Gradually ease into each stretch, avoiding quick or jerky movements. Stretching can be uncomfortable but should never be painful—stop if you feel sharp discomfort
3. Hold the stretch: For maximum benefit, hold each stretch for around 30 seconds. This allows your muscles to lengthen and adapt
4. Focus on breathing: Deep, even breaths help you relax into the stretch and reduce tension
5. Target problem areas: Pay extra attention to muscles prone to tightness, such as your neck, shoulders, lower back, and hamstrings
6. Consistency is key: Aim to stretch a few times daily, even if it’s for just a 5 minutes. This ensures lasting flexibility and relief
Simple Stretches For Everyday Relief
Here are a few easy stretches to try:
• Neck stretch: Sit or stand tall. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold, then switch sides
• Seated forward fold (Hamstrings): Sit with your legs extended. Reach toward your toes while keeping your back straight. Hold to feel the stretch in the back of your legs
• Cat-Cow stretch (Back): Start on all fours. Alternate between arching your back upward (cat) and dipping it downward (cow), moving fluidly with your breath
• Chest stretch: Stand in a doorway, placing your hands on the frame at shoulder height. Step forward slightly to open up your chest and shoulders
A Holistic Approach to Wellbeing
Stretching is more than a physical activity—it’s a chance to connect with your body. As you stretch, you may notice where tension resides and how your body responds. This mindfulness fosters relaxation and stress relief, further enhancing the benefits of stretching.
For those seeking extra guidance, consulting a physiotherapist can make a world of difference. Our expertise ensures that your stretching routine is not just effective but also tailored to your unique needs. Whether you’re recovering from an injury or aiming to prevent discomfort, a physiotherapist can help you achieve a pain-free, flexible body. Remember, this is the only body you have, so take care of it!
Sue Ramauthar is a corporate wellness practitioner and physiotherapist at SuedeWellness
