Weekly Wellness: Stretching Vital to Wellness

5 years 3 months 2 weeks ago Monday, June 30 2014 Jun 30, 2014 Monday, June 30, 2014 12:59:00 PM CDT June 30, 2014 in News
By: Amanda Barnes, KOMU Wellness Coach
loading

COLUMBIA -So many magazines and media sources stress the importance of "exercise and nutrition" on a daily (practically hourly) basis. I would love to see stretching also included in this "life's necessary to-do list".

Stretching can be just as important as exercise. They go hand-in-hand. Let's see if we can motivate you to include stretching in your regular wellness routine.

Maybe you didn't realize that stretching:

  • Helps improve flexibility; increases range of motion
  • Helps to correct posture by lengthening the muscles that can pull areas of your body out of alignment
  • Helps to prepare the muscles for work before activity (which can prevent injury)
  • Helps to reduce muscle soreness
  • Helps to calm your mind; can provide a mental break
  • Helps to relieve both physical and mental tension

Here is a simple guide to stretching:

No pre-workout stretching. Muscles need to be warm before doing any long static stretching, so focus on dynamic warm up before a workout and plan on doing your long-hold stretching after your workout is complete.

Focus your stretching where it is most needed. Instead of trying to perform total body stretching, pay attention to your body's needs and focus on the muscles that are tight.

Try to incorporate one long-duration stretching session weekly.

Investigate available classes (such as yoga, hot yoga or pilates) in your area or create a flexibility routine that you feel comfortable performing on your own. This stretching session should be 45 - 60 minutes long.

Don't overstretch. Once your muscles are warm (i.e. you've completed at least 3 - 5 minutes of activity), stretching exercises should be held for a duration of 12 - 15 seconds.

Some stretches can be held for up to a minute (depending upon the muscle group and intensity). Hold the stretch at a level of mild tension/tightness, not to the point of pain.

Do NOT stretch in the following circumstances: after a sprain or strain; if there is inflammation or an injury in the muscles or joints; after a recent fracture; or if you feel sharp pain.

The Mayo Clinic gives a great list of important stretches that can be done at home and includes instructions on how to do them properly.

Amanda K Barnes
Certified Personal Trainer
www.bebybarnes.com

amanda@bebybarnes

Weekly Wellness

 

More News

Grid
List
MARSHALL - The suspect in a pair of shootings in early October has been caught out of state, police announced... More >>
5 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 9:10:00 PM CDT October 18, 2019 in News
CALIFORNIA - A man heard his sentence on Friday after killing a 20-year-old three years ago for drunk driving. ... More >>
7 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 6:31:00 PM CDT October 18, 2019 in News
COLUMBIA - Below are scores from football games around mid-Missouri. Final scores are in bold. ... More >>
8 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 6:06:00 PM CDT October 18, 2019 in Friday Night Fever
COLUMBIA —The University of Missouri issued a statement Friday that the MU Department of Theatre was "in error" when it... More >>
8 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 5:52:00 PM CDT October 18, 2019 in News
COLUMBIA - Friday Night Fever’s Week 8 Game of the Week features a dominant Helias (6-1) visited by a surging... More >>
8 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 5:44:00 PM CDT October 18, 2019 in Friday Night Fever
COLUMBIA — The True False Film Festival and Ragtag Cinema are dissolving their relationship with Columbia church The Crossing. Cinema... More >>
8 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 5:33:00 PM CDT October 18, 2019 in News
COLUMBIA - Springfield Mayor Ken McClure hosted a group for a strategy session that included Governor Mike Parson in October.... More >>
10 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 4:18:00 PM CDT October 18, 2019 in News
KANSAS CITY - The extent of Kansas City Chiefs quarterback Patrick Mahomes' leg injury sustained during the team's Thursday night... More >>
11 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 3:07:00 PM CDT October 18, 2019 in Sports
JEFFERSON CITY - A damaged downtown Jefferson City building is scheduled for demolition, but the owners have filed an appeal... More >>
12 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 2:26:00 PM CDT October 18, 2019 in Continuous News
COLUMBIA - A drug company's decision is causing new worries for the families of children with cancer. Vincristine, a... More >>
12 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 1:55:00 PM CDT October 18, 2019 in News
JEFFERSON CITY - Jefferson City Police investigated a threat at Thomas Jefferson Middle School on Friday. TJMS sent out... More >>
13 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 1:27:00 PM CDT October 18, 2019 in News
COLUMBIA - A woman is dead after a car crash on Highway 63 in Columbia on Thursday afternoon. Columbia... More >>
14 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:57:00 AM CDT October 18, 2019 in Top Stories
COLUMBIA - Leaders from several organizations from around Boone County gathered Friday to talk about various county-wide goals. The... More >>
15 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:10:00 AM CDT October 18, 2019 in Top Stories
KANSAS CITY, Mo. (AP) — Authorities are investigating a triple homicide in a Kansas City neighborhood. Police spokesman... More >>
15 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 11:01:00 AM CDT October 18, 2019 in Continuous News
COLUMBIA - A man was arrested Thursday evening after police found dangerous drugs during a routine traffic stop. The arrest... More >>
22 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 4:29:00 AM CDT October 18, 2019 in News
JEFFERSON CITY - The fifth annual Project Homeless Connect begins Friday. The event provides support for those experiencing homelessness,... More >>
23 hours ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 3:23:00 AM CDT October 18, 2019 in Top Stories
COLUMBIA - Sixteen Columbians will travel to Columbia's Japanese sister city, Hakusan City, to reaffirm the relationship between the two... More >>
1 day ago Friday, October 18 2019 Oct 18, 2019 Friday, October 18, 2019 2:29:00 AM CDT October 18, 2019 in News
COLUMBIA — After a controversial sermon at The Crossing on Sunday, the LGBTQ community is calling for those involved to... More >>
1 day ago Thursday, October 17 2019 Oct 17, 2019 Thursday, October 17, 2019 7:41:00 PM CDT October 17, 2019 in News
Columbia, MO
Broken Clouds 51°
3am 51°
4am 50°
5am 50°
6am 49°