Stretch Your Body – Reach Farther Every Day

As we continue to keep Sizzling After 60, one of the best things you can do for your body is to stretch.  I’ve recommended that you find Moves that Fit Your Flow in a recent article, and this should definitely be one of them.  It’s a gentle form of exercise to do—and you can add stretching to whatever routine you already enjoy.  As you progress in stretching, the benefits are significant.

Benefits of Stretching

According to the American Council on Exercise (ACE), stretching can help your body in several different ways. These can include:

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• Better posture: Stretching your shoulders, chest, and back supports proper back alignment.
• Decreased back pain: With better posture comes less back pain. Stretching the upper leg and pelvis area lowers tension on the lower back.
• Enhanced circulation: Muscles and joints receive better blood flow during stretching, delivering essential nutrients throughout the body.
• Faster recovery: After a tough workout, stretching loosens muscles so they don’t become as stiff and sore.
• Greater functioning: Stretching improves the body’s ability to perform day-to-day activities.
• Increased range of motion: This helps you stay more nimble.
• Lower risk of injury: A muscle that’s been well stretched can handle sudden movements more easily without straining.
• More relaxed muscles: Tense muscles may not be getting the oxygen and nutrients they need. Stretching helps muscles to relax.
• Reduced stress levels: Taking a few minutes to breathe deeply during a stretch gives you a chance to focus on your body and meditate.
• Improved balance. Stretching helps you discover and strengthen your deep muscles while increasing your flexibility for better gracefulness.

As with any new exercise program, consult your medical professional before you start.  Also, don’t assume that stretching is something you know how to do because you do it first thing in the morning when you wake up, yawn and get out of bed!  Take the time to learn how to stretch for exercise correctly to get the most out of it and to avoid injury.

Stretching Tips:

These suggestions are from healthline and there are some stretching exercises to try in the article also.

• Take a deep breath and slowly exhale as your stretch.
• Hold each stretch for 30 seconds to give the muscle ample time to relax.
• Don’t bounce while you stretch, as this increases your risk of injury.
• Only stretch until you feel tension in the muscle, not to the point of pain.
• Always warm up before stretching by moving around for 5 to 10 minutes, such as going for a walk, even walking in place and moving your arms (my add).

Breathing is really important when you stretch to get oxygen into your muscles.  Oxygen helps your muscles to relax, allowing them to stretch more.  Breathing rhythmically while stretching also helps to move you into a meditative state, reducing your stress which is a good thing!  I didn’t always warm up before stretching and used to always bounce when I stretched thinking it allowed me to go farther and wondered why it didn’t feel so great afterward.  Bouncing can tear your muscle fibers, making it harder for them to recover.   These tips are easy tips to follow, and they can make the difference in your results.

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For you Sizzling After 60 athletes out there, stretching is critical for your effectiveness.  There are advanced programs online just for you.  For the rest of us, there are programs that will meet us where we are.  The good thing about a stretching program is that you don’t have do it for long periods of time.  According to the ACE, 10 minutes two to three times a week will start to show benefits if you are consistent.  Consistency is key, because the saying is true—use it or lose it!

I know you want to keep on Sizzling!   So, get a chair, bench, go outside or get on the floor and Stretch!