Stretching is a fundamental activity that is often overlooked. It’s almost as valuable to the body as sleeping and drinking water. Sleeping allows the body to heal and repair, reducing stress and helping us feel rejuvenated. Drinking water stabilises the heartbeat, cushions the joints, and aids our cells in carrying nutrients and oxygen. And stretching? It encourages all of those things and more. Most of us stretch intuitively but don’t set enough time aside to practise regularly.
Think about it. When we wake up, we stretch. When we’ve been sitting in the car or at our desks, our bodies remind us that we need to stretch. It’s so essential that American Major League Baseball created the 7th-inning stretch to allow fans to stretch their legs and walk around.
The average person has to be reminded to stretch beyond the fleeting moments of waking up or twisting in their chair occasionally. We should give more time and thought to stretching. It’s a powerful tool for keeping our bodies and minds mobile and resilient.
10 Minutes for the Body and Mind
Ten minutes of stretching daily will help alleviate minor aches, pains and tightness. Physically, you will likely move more easily in all aspects of your life. Contrary to popular opinion, stretching isn’t only for athletes, or done before, and after workouts; it’s for everyone, at any time.
Stretching also allows you to slow down your mind, tune into your body, and navigate your life with more mental clarity. In ten minutes, you could relieve muscle tension, lower your heart rate and take a mini-break from chronic stress. Additionally, stretching can lead to reduced pain and increased range of motion over a sustained period.
Stretching helps you to move better, feel better, and live better. Dedicate 10 minutes a day three times a week just to stretching.
Starting and Sustaining a Stretching Routine
You don't need a gym membership, fancy equipment, or even a ton of space to start stretching. You only need a little corner of your world where you can move freely—a snippet of space in your living room, a peaceful spot in your backyard, or a quiet area in your local park. Just ensure you can reach high, bend low, twist, and turn without bumping into anything and where you feel safe and confident.
Deciding when to stretch will be crucial to help you sustain a routine. Are you an early bird? Consider starting your day with a stretch to awaken your body and sharpen your mind. More of a night owl? A calming stretch before bed can be your ticket to unwinding and easing into a restful sleep. For those pinned to their desk or engaged in repetitive tasks, sprinkling mini-stretching breaks throughout your day can be a game-changer for your energy levels and focus.
Embarking on a new stretching routine can seem daunting at first. Common hurdles like finding time, staying motivated, or understanding where to start can throw a wrench in your best-laid plans. Here’s the kicker: setting realistic goals and keeping things simple is the key to overcoming these obstacles. If doing it alone seems underwhelming, work with me independently or with a small group (link). If you think an assisted stretch might help, check out stretch inc. in London. (link) If you're ready to jump in, check out some stretches below.
Stretching Exercises
Stretching correctly is the key to having a healthy routine. The rule of stretching is that if it doesn’t feel right, back off immediately. It’s also good to remember that our bodies differ, and what works for someone else might not be the best for you.
One of the most important aspects of stretching is breathing. Taking deep, long breaths helps promote oxygen to those muscles and lets you get deeper into the stretch. If you’re struggling to find the right stretch routine, here are some ideas to help you get started.
Morning Charge-Up: Start with arm circles to loosen up your shoulders, followed by side stretches to wake up your torso. Gentle lunges can prepare your legs for the day, ensuring you’re all set to tackle whatever comes your way.
Throughout the Day: Shoulder shrugs and neck rolls at your desk can reduce tension. Stand up every hour for a quick quad or calf stretch to keep the blood circulating.
Nighttime Wind-Down: Embrace the calm with a seated forward fold, stretching your back and hamstrings. A lying knee-to-chest stretch can ease lower back tension, preparing you for a peaceful sleep.
Embracing stretching as part of your daily routine can transform your approach to health and wellness. It’s not about setting records or achieving perfect form; it’s about listening to your body, respecting its limits, and gradually expanding those boundaries. As you embark on this journey, remember that every stretch, no matter how small, is a step towards a more flexible, vibrant, and healthier you.
Stretching is more than a physical activity; it’s a form of self-care that nourishes your body and soul. So, why not start today? Your future self will thank you.