Of course we all know we should incorporate some amount of stretching into our workouts but do we all do it? The fact is, some stretching is very important to the overall workout. Knowing why, when and how long to stretch is crucial to help prevent injury. This recent article helps to answer some of these stretching questions.

“Though often neglected, stretching is of infinite importance to the exerciser. The older one gets, the more important it becomes. Stretching has been shown to improve everything from flexibility to blood pressure to recovery time. So, why do so many neglect this most brief and simple portion of their workout? In short, TIME! Most participants are guilty of saying, “I’ll have to leave before we stretch because….” or simply slipping out the back of class. Let us encourage you to never neglect your stretch.

No matter who you are, you can benefit from stretching. If you lift weights, you should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as your muscles are warm when you stretch, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each. Don’t wear a watch? No problem…sing “Happy Birthday” or your ABC’s through twice…that’s about the right amount of time to hold a stretch.

A stretch is the mindful lengthening off a muscle. Being aware and making sure not to hold your breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch. Never stretch BEFORE warming up. Wait at least 3-5 minutes after you begin warming up and/or working out before you stretch. Stretching a cold muscle can actually increase your risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, you risk taking the focus of the muscle and placing it in the joint. Stretching is supposed to protect your joints by allowing for full range of motion by loosening stiff muscles.

Please, find a place out of the way when you stretch. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on the piece of equipment. In these locations you will feel rushed, conspicuous, and maybe even choose to end stretching early just to avoid the stares of others. Move to the side of the track, the grass, an empty room, or a designated stretching area.

Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause our muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle.

When stretching between exercises, stretch the muscle you just worked. After bench press, stretch your chest. After squats stretch quads, glutes, and hamstrings, etc. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch your neck as well but VERY GENTLY. Never put pressure on the neck and never “roll” your head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.

For your own health and safety, add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from bouts of exercise more quickly. If you start seeing results from stretching, you might want to check out Yoga or Pilates once a week for a more complete, invigorating option! If you are new to stretching or worry about your technique, find a group fitness instructor or personal trainer in your facility to walk you through a routine. Now you know!”

(Source: SCW Fitness Newsletter www.scwfitness.com)

Almost everyone wants that six (or more) pack. Besides the aesthetic value, your abs and core play a very important role so it is important to train this area even if you can’t see those ripples. (Source: SCW Fitness Newsletter 2/12/08 www.scwfitness.com)

It is extremely important to train your abs. Strong abs — or a strong core — is one of the keys to preventing back pain. The abs act like a girdle to hold the torso in alignment and help the back maintain its proper curvature. Strong abs help to protect the back from an excessive lordodic curve or sway-back.

Maintaining strong abs will help you look better and improve performance in a host of sports since most moves initiate from the core. If the core is stable, any and all movements of the limbs can be stronger and more powerful. One thing to remember is that while it is important to perform flexion and extension exercises (a traditional sit-up), it is equally important to do stabilizing exercises like yoga planks to develop the functional integrity of the body’s center.

Stability balls, BOSU balls, medicine balls and a host of other rounded objects challenge balance and increase range of motion during exercises to encourage full muscular recruitment and enhance core toning.

Sitting tall, walking straight and pulling the abs in to “hold your stomach” are all actions that encourage core strength and stability. A simple awareness can assist remarkably with the appearance of a better figure or physique. Performing any traditional movements with a mindful action will assist the exerciser to tone, firm and lift this area. But this toning is not merely good for your looks; it is quite beneficial for your athletic performance.

Strong abs are your body’s center and help connect movement and initiate activity. They are the foundation for a safe and effective workout. A strong core will literally help you jump higher, push harder and exercise longer. It will improve your range of motion, help build your duration and increase your overall calorie expenditure. All of this will enhance the quality of your workout and impact your enjoyment, ultimately encouraging you to return to exercise again and again.

• Start by kneeling on the floor with the yoga ball in front of you.
• Clasp your hands together and rest your forearms on the ball.
• Slowly roll out on the ball bending your arms until only your toes are on the floor. Only your arms should be touching the ball.
• Pull your abdominal muscles in and squeeze your glutes together making sure that your body is aligned from head to foot.
• Remain in this position for 30-60 seconds making sure not to hold your breath.

• Lie on your back with your legs up, pointed directly at the ceiling. Your arms will be stretched out above your head holding the yoga ball.
• While holding the yoga ball and keeping your arms stretched out, slowly crunch up at the torso and pass the yoga ball between your ankles.
• Maintain the crunch position, keeping your arms pointed toward the ceiling and slowly lower your legs toward the floor as much as possible without straining your lower back.
• Slowly bring your legs back toward the ceiling and pass the ball to your arms and slowly lower your arms behind your head again.