The Power of the Simple Stretch

About a month ago, I awoke one morning, sauntered out of bed and my breath was nearly taken with shooting pain in my lower back.  To be honest, I’ve never experienced much in the way of back or neck pain.  I’d never been to a chiropractor (didn’t see the need) and felt happily exempt from the world of back issues.  I suddenly gained a whole newfound empathy for those that did, some chronically.  It felt debilitating.  

  I wanted relief right away and was looking for a non-medicative option. Days turned into weeks and I was still feeling a deep knot in my lower back that impaired rest and normal daily functioning.  I did visit a chiropractor for the first time…an amazing experience and helpful.  Overall, though, the singular tool that helped “fix” me was stretching.  It felt like my eyes were opened to the power of this simple daily task and its prescriptive and preventative benefits.

  I reached out to Rachael McCaughey, a local fitness professional with more than 28 years experience in instructing and personal training.  She holds a Bachelors in Physical Education, has been AFAA Certified since 1998 and is also my sister!!  I wanted to pick her professional brain on the importance of stretching and here’s some of the great wisdom she shared:

Me: “What are the most surprising results of a great stretching routine? “

Rachael:  “First, the immediate relief your body can feel from aches, pains, stiffness.  It often times doesn’t take much stretching to alleviate lots of those common pains.  Secondly, it’s also surprising is how quickly stretching can boost your mood due to the endorphins that can be released with the physical movement.”

Me: “What are the most immediate benefits of stretching?”

Rachael: “In the short term, stretching enhances blood flow to the area reducing soreness and encouraging healing.  Muscle tension is reduced and flexibility is improved.   As mentioned above, mood can be quite quickly boosted when stretching, internal stress reduces and some folks feel energized immediately right away.”

Me: “What are the long term benefits?”   

Rachael: “Long term benefits of stretching include improved flexibility contributing to increased mobility,  postural improvements, reduced pain with movement, and reduced risk of injury.  When muscles are supple and range of motion is good, your body is less inclined to incur injury.  On top physical benefits, overall stress reduction and mood boosting are also long term benefits to stretching regularly.”

Me: “How often would you recommend adding stretching to your weekly fitness?”

Rachael: “At best, stretch daily!  At minimum, spend 10 -15 minutes stretching after each exercise session (shooting for at least 3 or 4 times a week).  When muscles are warm, holding those stretches for 30-60 seconds each can do so much good for you. “

Great insight!  Simple online searches can yield great stretching routines if you’re ready to get started.  I love and recommend Fitness Blender.  They have free options/workout videos with more than 50 stretching routines to choose from.  Happy flexibility, happy mobility, happy mood boosting, happy stretching!

https://www.fitnessblender.com