The most fundamental stretching goal is functional movement. That is really why people should stretch. Stretching translates to flexibility. Can I reach behind me to put on my seatbelt? Can I reach above me to get something from my pantry? Can I bend down to tie my shoes? Can I bend down to pick up my kid or pet? Flexibility and mobility are not synonymous, but one does depend on the other. Mobility is about finding the sweet spot between strength and flexibility.
Stretching Leads to Functional Movement
Functional movement is the most fundamental goal of incorporating stretching into your routine. When we stretch, we become more flexible over time. Stretching has many benefits, but let’s focus on the importance of flexibility. If we do not stay flexible, we can lose our range of motion. When we increase flexibility, we can do more, from everyday activities to increased performance in physical activities and sports. Muscles experience increased blood flow when we stretch, which enables our muscles to work more effectively.
Flexibility Meets Functionality
Stretching is the bridge to flexibility, allowing you to reach, bend, and move more effortlessly. Flexibility is about the ability of our muscles to lengthen passively through a range of motion. Think about the increased functionality we can achieve with a broader range of motion.
Mobility Exercises
Making time to stretch and move our bodies can make all the difference in your life, especially as you age. Incorporating a quick routine into daily life can help prevent injuries and promote mobility. There’s a variety of exercises that you can do at home on your own. I’ve compiled a list that targets each part of our body.
Neck Rotations: Sit up tall with your feet flat on the floor. Drop your chin to your chest and slowly rotate your head so that your right ear is trying to touch your right shoulder; hold for 10-15 seconds, then roll the chin back to the chest and rotate to the left. Repeat for 2 minutes
Shoulder Rotations: Sit or stand up straight, bring your shoulders up to your ears, and roll them back to bring them to a neutral position. Repeat this 7-10 times.
Wrist and Forearm Stretch: Hold one arm straight out in front of you, palm down. With your opposite hand, softly pull your fingers towards your forearm. Maintain this position for 10-15 seconds before letting go. Switch hands and repeat, doing 3-5 sets for each side.
Spinal Twist: Begin by standing upright, feet firmly planted on the ground. Place both hands up on the back of your head. Gently rotate your upper body to the right, maintaining the pose for 10-15 seconds before returning to the starting position. Switch to the left side, repeat twice on each side.
Hip Circles: This mobility drill is excellent for enhancing the flexibility and mobility of your hips. Stand with your feet shoulder-width apart, placing your hands on your hips. Gently rotate your hips clockwise, drawing large circles with your pelvis. After completing a few circles, switch directions and rotate counterclockwise. Aim to do 10-15 circles in each direction.
Ankle extension: Begin by sitting on the ground, legs stretched out in front of you. Gradually point your toes away from you, and then flex or pull your foot back, toes pointing up and the sole flat. Aim for 7-10 reps for each foot.
Integrating mobility and flexibility exercises into your daily routine enhances your physical flexibility and paves the way for a more active, pain-free, and vibrant life. Stretching is a simple yet powerful tool that, when consistently practised, can transform your movements, reduce the risk of injury, and improve your quality of life. So, whether you're reaching for a book on a high shelf, tying your shoes, or playing with your kids, remember that each stretch is a step towards better health and mobility.