A Stretch a Day...

I love stretching! Every morning I do a little stretch before I get out of bed, I stretch when I am tired, I stretch when I'm bored, I stretch in the shower, I stretch outside and I stretch while I watch TV and I coerce friends into super random stretch parties whenever I can.  Stretching gives me that extra boost I need and it feels great.  Why not try stretching next time you are feeling down and see how much it picks you up. 

Now a little science on stretching...

"Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion."

According to the Mayo Clinic, the top five benefits of stretching include:

• Increased flexibility and joint range of motion:
  Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
•  Improved circulation:
  Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
• Better posture:
  Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
• Stress relief:
  Stretching relaxes tight, tense muscles that often accompany stress.
• Enhanced coordination:
  Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

 Now that you know the benefits it's important to know how to stretch properly.

• Warm up first
  Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
• Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
• Don't bounce
  Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
• Focus on a pain-free stretch
  If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
  
• Relax and breathe freely
• Don't hold your breath while you're stretching
• Stretch both sides
  Make sure your joint range of motion is as equal as possible on each side of your body
• Stretch before and after activity
  Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

 With all the benefits of stretching and it's simplicity, I wonder why more people aren't doing it.  Case in point, my father just had shoulder surgery and I wonder if it could have been avoided if he stretched daily.  I couldn't be more thrilled because I have little stretch buddies as well, the kids that I watch love to do Yoga!