Stretching has multiple benefits for your body and your mind. Growing up going to dancing school from the age of 3, I can recall stretching before and after every dance class. I noticed that with the colder weather, my body was tighter and my body wasn’t as flexible as it was during the warmer months. I also remember one cold winter day, I was forcing myself into a split and I either wasn’t properly dressed or just not warmed up enough and I can remember the loud rip (which was likely a torn ligament) in my right inner thigh. That pain lasted for months, but I continued to dance and properly warm up and stretch before and after every dance practice to keep my body fluid.
If you have ever attended any of my group classes (spinning, cardio based, toning and sculpting, etc.) then you know I like to properly warm up the body with some cardio or core-based exercises for at least 5-10 minutes and I always leave at least 5 minutes at the end of every class for a proper cool down and restorative stretch.
So, when class members see me rolling through straddle poses effortlessly, or floating into back bends, they assume I was born this way. The answer is no… just like anything else in life, it takes practice and I make sure I make stretching part of my daily routine– even if its just for 5 minutes in the morning as soon as I get out of bed… I make it a priority.
Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind. There are so many health benefits of stretching your body, so I’d like to share just some of the wonderful ways stretching is beneficial to your health and why you, too, should make it part of your daily routine.
Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier.
- Flexibility. Stretching improves flexibility. The more you stretch, the more flexible you become– its that simple. Over a period of time, stretching will become easier for your body which will result in improved flexibility. I recommend to breathe at least three long, deep breaths in any stretch that you do. Try staying in a stretch for a static period of time, and breathe deeply into the stretch by inhaling through the nose, exhaling out of your mouth. With each breath, try getting a bit deeper into the stretch and continue to move further into the pose.
- Posture. Something that we all wish to improve, especially in the era we’re all in glued to our cell phones, tablets and computers. Poor posture can be reversed and healed with daily stretches, as this will strengthen your muscles and encourage proper alignment. Your body will likely become less slouched, and you will sit more upright with a stronger core.
- Preventing Injury. The more you prepare your body and muscles for movement, the less likely you are to get an injury. When your muscles are warm, stretched and fluid, movements become easier and you will increase your range of motion.
- Reduced Soreness Yes, this is a thing. Most people are unaware of this, but stretching increases the blood flowing through your body– leading to an increase in nutrient supply to muscles and helping to reduce muscle soreness.
- Increased Energy. Because stretching allows for increased blood and nutrients flowing throughout the body, you will feel refreshed and invigorated.
- Tension Release. Many of us carry stress within our muscles, especially the back of our body (neck, back, hamstrings, etc). The more you stretch, the less tense your muscles will be. Stretching is one of the easiest and free forms of stress management there is. Remember to breathe.
- Calmed Mind. Take a break from your phone for just a minute and allow yourself to be calm within your breath. Relax your mind and focus on how your body responds to you treating it well by relaxing your muscles and carrying the increased blood flow throughout your body, naturally resulting in a more peaceful frame of mind. Light an aromatherapy candle in the room or place some essential oils on your temples or wrists to feel a further sense of calm.
Use these tips when adding stretching to your routine:
- Hold a static stretch. As I mentioned earlier, try to reduce bouncing in stretches, which may lead to scar tissue which further tightens the muscle leading to decreased flexibility and increased soreness. Hold a stretch for about 20-90 seconds and repeat two to three times, if needed. If you don’t wish to count, remember the two to three deep breath rule and breathe easily into the muscles which you really want to target.
- Focus on tight muscles. If you just finished a killer leg day session, be sure to really focus on all your major muscle groups in the lower body to reduce all the tension. It’s important to pay attention to these muscles first, so that blood flow increases and tension is reduced in these areas.
- Hydrate. Be sure to drink plenty of water, especially if you are trying to reduce muscle soreness. This will help to release any lactic acid built up from your muscles that has been released to your blood stream and flush out of your system.
What do you all think if I added a stretching class to the schedule at DJ Got Me Fit? I was thinking to start the week off with a nice stretching class, or possibly ending the week with one. Perhaps both? Let me know in the comments section of my Instagram and let me know if you’re interested, and when you’d like to see one!
Never thought of stretching as a daily routine for body and mind. You’ve enlightened me! 😁.
I know it feels good when your body automatically stretches after waking up or after sitting for a long time.
I need to be more conscious of it and stretch on purpose to feel good.
Oh, and by the way…yes, I’d always think to myself that people like you were just born flexible. But again, you have enlightened me. Thank you for your wisdom.
I’m so glad I can help you benefit from reading these! hope you find stretches you enjoy and stick to them 🙂
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