Yes, the ultimate way to unwind may be luxuriating at the spa (the perfect excuse for a girls’ getaway), but you can also help relax your body and mind with daily stretching. In my conversation with Todd Shropshire, physical therapist with ORTHOCAROLINA, I found out stretching can go a long way towards helping us feel fit and avoid injuries.
Todd weighed in on the benefits of boosting our flexibility, and shared easy ways to stay limber at home and work.
Many people hold stress in their necks and shoulders, but your lifestyle and exercise routine determine where else your body needs to decompress. Todd shared that runners are likely to have tight quads, hamstrings, calves, and gluteal and piriformis muscles (otherwise known as your bum). Elongating muscles helps to remedy imbalances around our joints according to Todd, so stretching can help lessen the risk of injury during workouts. Stretching also increases blood flow to muscles, reducing the chance of spasms and improving circulation.
If you squeeze in workouts before meetings or your kids’ activities, you may opt for calorie-blasting cardio over stretching (must fit into skinny jeans!). Todd advised light stretching before a workout, then going deeper as your muscles warm up. He also recommends cross-training to keep our joints healthy, as weak core and hip muscles translate to more stress on our knees and ankles. So mix up your runs with strength-building exercise like yoga, weight-lifting or a barre class.
If you spend all day at a desk, you don’t need to make a spectacle to stay flexible on the job (though your colleagues may appreciate the entertainment). Todd pointed out that sitting for long periods of time can tighten your hamstrings and hip flexors, but simple stretches can help counteract these effects. He suggests standing to touch your toes, or crossing your legs “guy style” (resting your ankle on the opposite knee) and leaning over to stretch your glutes.
You can get the best results with consistent stretching (set your phone alarm to squeeze in a 10 – 12 minute session during evening TV time). You can even use items from around your house as props – Todd recommends placing your forefoot on a book for calf stretches (check out other ideas for stretches on web sites like the Mayo Clinic). Hold each stretch for 30-60 seconds to lengthen muscles, and follow Todd’s advice to patients i.e. let pain be your guide. You will likely feel discomfort as you work through tightness in your muscles – but pain should raise a red flag. So ease off when something hurts and see your doctor if the pain persists.
You can certainly get your stretch on in yoga class, but you don’t have to strike a crazy pose to improve your flexibility. Regular stretching can give us more peace of body and mind ~ just the boost we need to stay fit and fabulous.
Todd Shropshire, Physical Therapist, OrthoCarolina
OrthoCarolina is one of the nation’s leading independent academic orthopedics practices serving North Carolina and the southeast since 1922. They provide comprehensive musculoskeletal care including operative and non-operative care, diagnostic imaging and rehabilitative therapy. They are widely known for musculoskeletal research and training, and their physicians have specialized expertise in foot & ankle, hip & knee, shoulder & elbow, spine sports medicine, hand, pediatric orthopedics and physical medicine and rehabilitation.
Extensive locations all over North Carolina. For a location near you, see the website here.
