The importance of cardiovascular exercise had been researched and proven to be necessary for a healthy heart, right? Whether we walk, run, kickbox, or do aerobics , we aim to sweat and get that heart rate elevated. But often, the most dedicated cardio king or queen can be seriously lacking flexibility. This lack of flexibility can cause some very alarming issues. I’ve seen young runners, in their early twenty’s, not be able to sit down on the floor with their legs stretched out and their backs straight because of tight hamstrings and lower back. I’ve seen people of all ages in amazing cardiovascular shape that can barely do a forward fold without wincing or suffer from hip-flexor issues and chronic knee pain. Either they do not take the time to stretch or are going about it the wrong way. Unfortunately, as we grow older, our bodies only get tighter and more rigid.
Why is it that we can take time out to do our cardio routines, but can’t fit in a ten to fifteen minute stretching routine? Think about how much your body deserves to stretch! Yet there are so many excuses, “I don’t have time”… “I’m not flexible enough to be stretching ”…“I’ll get to it later”. If you don’t have “time” to stretch before your cardio routine, that’s okay. Stretching is more effective after your cardio practice. It’s always best to stretch a warm body because you’re less likely to injure yourself.
Are some of us more organically flexible than others? Yes! For example, a person may have naturally tight shoulders and even though they practice Yoga and Pilates ritually, they may not have as much flexion as others. But, by stretching the rotator cuff and upper back every day, they are certainly less tight in this area than if they weren't stretching it all. Will they ever be super flexible in the shoulders? Maybe not, but they're in a lot better shape than if they ignored the area completely.
Don’t let these tight areas discourage you! Usually we don’t like stretching the parts of our body that need it most. It’s uncomfortable, tedious, and requires us to slow down. We may not enjoy it while we’re doing it, but afterwards you’ll be happy you did.
Here are some basic tips to remember when stretching:
• TAKE YOUR TIME! Hold the stretch. Don’t just hold a stretch for a few seconds and move on the next stretch. Moving too quickly does not allow your body to deepen into the stretch. I recommend trying a counting method if you find it hard to hold a stretch. You can count slowly and steadily to 30 for each stretch, and maybe even work your way up to 60. Or you can count your breaths. Make sure you’re breathing slowly and count a full inhale and full exhale as one breath. Work your way up to 15-25.
• Don’t force the stretch! There is a fine line between stretching and straining. If a stretch is so intense that you feel pain, or are finding it hard to breath, back off a little. Don’t give up on the stretch completely, but listen to your body.
• Don’t bounce! Bouncing in a stretch can strain or tear the area. Many people think that by bouncing, they are deepening the stretch. Instead, to intensify the stretch, see if you can go a little further as you exhale. But only go further if it does not create pain.
• Breathe! You should never hold your breath while stretching. Take long, smooth inhales and exhales through the nose. If possible, you can try deepening the stretch on the exhale.
• Relax! Release tension in the shoulders, neck, face, and jaw. Pay attention to these areas when you are stretching. Many times, we don’t even realize the amount of tension we are holding in our bodies. Mentally tell yourself to relax your face, jaw, shoulders and neck. Try to also relax the area that you are stretching. This will allow you to stretch without adding tension to an already tight muscle or tendon. It’s much easier and more effective to stretch a relaxed body than a tense one.
•Try to stretch all parts of the body, but if you are a runner or high impact cardio lover, you may want to focus on the hips, hamstrings, quads, inner thighs, and calves. However, stretching the back, sides, shoulders, and neck are also of importance and shouldn’t be ignored completely.
Okay! What are you waiting for? GET TO STRETCHING!!!!
Carly is the director of Experience Regeneration™, an online company dedicated to bringing wellness to everyone! You can visit the website at www.experienceregeneration.com
Carly is a graduate of Kean University with a BA in English Literature. Although she loves to read and write, her passion is teaching Yoga and Pilates. From the time when Carly was very young, healthy living has always played a huge role her life. She began practicing yoga as a child through her mom, who taught children’s yoga. Since 2000, Carly has been committed to making yoga and Pilates accessible to all people.
Carly is a certified 200 hour yoga teacher through Devalilia Yoga with Stefani Pappas and is a registered yoga teacher with the Yoga Alliance. Carly values all aspects of yoga including the physical, mental, and emotional benefits. She has seen amazing changes in people through a regular yoga practice and teaches everyone to embrace their playful spirits and have fun while becoming fit! Freedom and ease of body is what makes for a healthy and happy life.
Carly’s love of Pilates began nine years ago when she read that Pilates can help to cure chronic back pain by strengthening the core. After just a few sessions, her back pain decreased significantly and she was hooked! Carly was so intrigued with the way her body looked and felt that she decided she wanted to share her experience with others. Carly received her 600 hour classical Pilates certification in all the traditional Pilates apparatus and equipment with Deborah Harris at Premier Pilates and Yoga in Warren, NJ where she currently teaches. In addition, Carly has worked with many amazing Pilates experts including- Jay Grimes, Brooke Siler, Peter Fiasca, Siri Galliano, Edgar Tirado, and MeJo Wiggin. Carly also teaches clients at their homes and had also worked with various corporations in bringing physical fitness to the workplace.
Aside from teaching Joseph Pilates classical method, Carly has created Yoga Sweat and Freedom and teaches various forms of yoga including Restorative Yoga, Yoga for Seniors, Vinyasa Yoga, Pilates & Yoga Fusion, Prenatal Yoga and Pilates, Partner Yoga, Children’s Yoga, and Iron Yoga Fusion. Carly believes that although Yoga and Pilates are different, they complement one another perfectly. Through practicing Yoga and Pilates, she believes that the body can be healed, nurtured, and can transform into a stronger, healthier being regardless of body type or age.