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Benefits of Stretching
Enhanced physical efficiency and performanceReduced risk of joint sprain or muscle strainImproved neuromuscular coordinationImproved muscular balance and postural awarenessReduced muscular tension and sorenessImproved circulation and nutrient transport to joint structuresDecreased risk of low-back painReduced severity of painful menstruation in women
Flexible Benefits
Stretching Makes Good Sense
St. Anthony’s offers a variety of fitness classes that enhance flexibility, including tai chi, yoga and Pilates. Click for more classes and schedules.
Start each stretch slowly, exhaling as you gently stretch the muscle.Hold each stretch at least 10 to 30 seconds.Choose routines that include all major muscle groups: neck, chest, back, abdominals, arms, legs and ankles.Don’t hold your breath while stretching.Don’t strain or push a muscle too far.Don’t bounce while doing a stretch.Weekend warriors should use common sense in pursuing advanced stretching routines.If a stretch hurts, ease up or stop.Flexibility is the ability to move muscles and joints through a full range of motion. Can you touch your toes easily? Are you able to turn your head and rotate the spine to look over your shoulder or reach high above your head to grab a can from the pantry? If not, it’s time to think about adding some stretching exercises to your routine.
Flexibility generally declines as you age. Primarily that’s due to structural changes in the elasticity of your muscles, ligaments and tendons. It’s also caused by inactivity. Even repetitive activities such as running or just sitting at a computer using a keyboard for long periods of time can reduce range of motion in certain joints because the muscles and tendons become stiff and tight.
According to the American College of Sports Medicine, exercises that stretch the muscles should be performed at least two to three times a week, especially as you age. Be sure to warm up your muscles before stretching to help reduce the risk of injury. Warm-ups can be as simple as walking, marching in place or moving your arms in a circle for about five minutes.
To ensure that you maintain your flexible benefits for the long term, consider taking an organized class such as yoga, Pilates, or tai chi from a certified instructor. A qualified trainer or strength-and-conditioning coach also can help elite athletes or highly fit individuals with advanced stretching routines. As always, check with your doctor before beginning any fitness routine.
For information, please call our Health Access Line at 314-ANTHONY (268-4669) or 800-554-9550 or visit our find a physician online.
At St. Anthony's, our vision is to be the area's premier health care organization — and your first choice for health care services.