Add stretching to your next workout
Sat at your desk all day? Finished a 30-minute walk? Spent the day chasing after your toddler? All these scenarios have something in common. All would benefit, physically and psychologically, from a 10-minute stretch.
“Most people flee the gym after their 30 minutes of cardio,” said Liza Lichtenberg, employer health and well-being system specialist at Wellmark Blue Cross and Blue Shield. “They forgo stretching because they don’t have time, they forget or they don’t understand its importance.”
But, there's a reason stretching is the third pillar of fitness, next to cardio and strength training.
Stretching made easy
Use these everyday stretches to fine-tune your muscles and increase your flexibility. This is a general routine that emphasizes stretching and relaxing the muscles most frequently used during normal day-to-day activities.
- When performing your stretches, be sure to stretch slowly, breathe naturally and avoid bouncing.
- Stretching shouldn’t hurt. If you’ve stretched too far and it hurts ease up.
- Never stretch “cold muscles”— always warm up first.
If you don't have 10 minutes to spare, start with just a few minutes of stretching — anything is better than nothing.
Find more fitness tips
Stretching is just one part of a healthy workout routine. Find more exercise inspiration with Blue and get moving.
Infographic titled “6 simple, daily stretches—only 2 minutes/day,” showing six stretches with recommended hold times: shoulder stretch, seated spinal twist, standing quadriceps stretch, overhead reach, butterfly stretch, and lying knee-to-chest stretch. Arrows indicate the direction of movement or stretch.
Without flexible muscles, any sudden movement could cause injury. When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone.
The longer the fibers, the more you can increase the muscle in size during strength training. Flexible muscles become stronger muscles.
"Being flexible doesn't mean you have to be able to do the splits or hold a pretzel-like yoga pose. Focus on your own body's abilities. Avoid comparing yourself to others," said Lichtenberg.
Consider your lifestyle and determine when you could fit in a few minutes of stretching. For example:
- If you sit at your desk all day, you’ll be more productive if you take periodic breaks for a quick walk and a few stretches.
- If you’re watching TV, take a few moments during commercial breaks to stretch.
- If you’re active throughout the day, take some quiet time mid-afternoon to just sit in a quiet space and stretch for a few minutes.
"Stretching may become your favorite part of the day. Focus on deep breathing while listening to your body — a great way to relax or relieve stress. The more you do it, the more you will get out of it," said Lichtenberg.
Ideally, you should warm your muscles up with a little exercise before stretching. Think of your muscles like a cold rubber band. You want to get it moving a little before you stretch it. A rubber band can only take so much until it tears. The same is true for your muscles.
Walk for a couple of minutes to get your blood moving before you stretch. Do most of your stretching after your workout, when your muscles are warmed up. It will help increase your flexibility and decrease any soreness.
Get stretching
Be sure to incorporate some stretches into your next workout. It’s a simple way to transform your fitness routine while keeping yourself flexible, strong and healthy.
Looking for more workout inspiration? Check out the fitness section of Blue.