If you see yourself anywhere in the above description, join the ranks of the Prematurely Inflexible. In fact, there are very few reasons other than inactivity and some severe joint or muscle maladies such as certain forms of arthritis that would render you inflexible. Most people can be a good deal more supple and flexible than they are. Greater flexibility is the only difference between a "stretcher" beginner and a regular "stretcher", someone who stretches regularly, regardless of age. There are older extremely flexible people and younger very inflexible people; visit any yoga class to confirm this. It is a matter of
diligence, not of age.
Why bother to become more flexible?
For the average person, flexibility does not just happen. Certainly some people are naturally more flexible than others, but most of us go about with stiff hamstrings (backs of thighs) and stiff lower backs, necks and shoulders. This hampers everyday movement. Backing out of your driveway with stiff neck muscles need not be the problem it is. Stretching all muscle groups
allows for much more freedom of movement for everyday living. We are not talking here about becoming flexible enough to do advanced yoga postures. Stretching also greatly reduces muscle tension, range-of-movement and pain, especially in the neck and shoulders where so many people hold their tensions. But there is a right and a wrong way to stretch. Most people do not
know how to stretch properly. They think that stretching is not something you need to learn, but it is.
When and how should I stretch?
According to Bob Anderson, the author of Stretching, there are 2 phases to proper stretching. Starting slowly, stretch to a point where you feel a mild tension and hold that position without bouncing (“pulsing”) and be certain you exhale “into” the stretch, then maintain normal breathing while holding the stretch for about 20 seconds. At no time should you feel pain, but you should feel a lessening of the stretching sensation as you continue to hold the stretch. The author calls this the “easy stretch.” If the stretching feeling grows in intensity, you have overstretched and need to back off a bit. Next, slowly move a bit more deeply into the stretch until you feel it increase and hold for another 20 seconds, still breathing normally. Again, the stretching sensation should lessen, not increase. This is the “developmental stretch”, the one that will, over time, afford more flexibility.
What should I look for while and after stretching?
While stretching, the feeling should be a decidedly “stretching” sensation, but easily held in place without pain or discomfort. Over time, barring vertebral or neurological pathology, your painful “hot spots” should become less and less painful. Your tight spots such as hamstrings and lower back should also become much more pliable. One thing to note before attempting to stretch
deeply is that warmed muscles are not only easier to stretch, but safer. Stretching cold muscles could lead to injury, so warm the muscles for about 5 minutes in order to get the blood flowing. Do this with gentle activity that involves the muscles you plan to stretch. For example, if you plan to stretch your hamstrings, walk up and down a flight of steps three or four times. Or stand
in place and lift first one heel toward your buttocks, then the other, about ten times each - slowly. If you plan to stretch your neck muscles, gently and very slowly roll your head across your chest toward each shoulder - do this slowly too. Do not roll the head backwards if you hear “crunching” sounds in your neck.
How do I know if I have either tight hamstrings or a tight lower back?
If you sit on the floor with your legs extended in front of you, feet flexed tightly, and if you cannot touch your toes without bending your knees, you most likely have either overly tight hamstrings or a tight lower back, or both. Improvement is easy with a regular stretching routine. Most good fitness classes have stretches both at the beginning and at the end of class, and classes which emphasize stretching such as yoga, Pilates, ballet and Tai Chi will afford greater flexibility and tension reduction.
The circulatory benefits of stretching
Deep stretching improves the circulatory system and facilitates blood flow to the muscles, heart and brain. Stretching, when done properly, opens the energy channels and smooths the way to “unkinking” the various acupuncture meridians, This permits a “grease the skids” flow of blood from one part of the body to another. When one is finished a properly supervised and executed stretch session, one feels warm, light, totally relaxed and tension-free. Find a good instructor to help you with this. Certain video tapes can help too.
Don’t get old before your time. Stretching may forestall the aging process, along with daily exercise, especially for the aging population, which, with luck, includes all of us.
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