Release the Day: The Benefits of Stretching

The effects of stretching on other fitness activities have been widely debated in sports literature. Should we stretch before or after a workout? Should we focus on dynamic or static stretches? Does stretching help improve performance and prevent injury? What about range of motion, day-to-day functionality, and quality of life?

Stretching and flexibility are seen as pillars of fitness, but some argue that this long-held view is based on belief, not data. The science is dense and sometimes contradictory, and more research is needed, but here’s the bottom line…stretching is good for us! Sometimes the biggest hurdle is setting everything else aside and just stepping on our mat. We know we'll feel better afterwards, the benefits are endless. 

Stretching can improve flexibility and range of motion, enhancing our ability to do daily activities. It increases blood flow, boosts oxygen levels and helps deliver nutrients to our muscles, and helps usher out waste like carbon dioxide, ammonia, and uric acid. My favourite benefit of stretching is that it improves body awareness or our conscious connection to where we are in space. Body awareness is connected to balance, stability, and our ability to listen to what our body tells us. Better body awareness is linked to better posture, injury prevention, and avoiding burnout. So, let’s get bendy! 

​Two common types of stretching exercises: 
 Static/passive stretching –This is the most common form of stretching that involves holding a challenging but comfortable position for 10-30 seconds or five to ten breaths. This type of stretch doesn’t require muscular contraction and is considered the safest for most individuals who are uninjured. 
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Dynamic stretching – This type of stretching is often performed during a warmup. It should involve a challenging but comfortable range of motion movement that mimics the activity or sport that will be performed. This type of movement should be smooth, controlled, and repeated 10-12 times. 

Here are six yoga poses to release the muscles that feel tight as we move through our day​

Seated neck and chest stretch – come into a comfortable seated position, draw your arms behind your back, interlace your fingers, root your knuckles to the floor, and tuck your chin to your chest. Hold for 10-30 seconds, or five to ten breaths. I have a lot of neck and shoulder tension and do neck stretches throughout the day.

​Standing forward fold – stand with your feet hip-width distance, inhale, and reach your arms overhead, exhale, and fold forward with a soft bend in your knees. Make sure the head and neck are in a neutral position and hold for 10-30 seconds or five to ten breaths.This can feel great if you have tight hamstrings or need to release some tension in your low back.

Child’s pose – start on all fours (tabletop position), bring your big toes to touch, and sink your hips to your heels with arms extended. Hold for 10-30 seconds, or five to ten breaths. This should feel like a great release for your shoulders, low back, and hips. One of my favourites!

Thread the needle - start on all fours (tabletop position), thread one arm under the other, and bring shoulder and cheek to the floor. Extend the opposite arm. Hold for 10-30 seconds, or five to ten breaths, and repeat on the other side. This is another personal favourite, and if you take a yoga class with me, we'll likely do some variation of this pose. 

Low lunge with a twist – start in a low lunge with your left leg forward and your right leg straight behind you. Place your right hand on the ground inside your left foot and sweep your left arm to the sky. Your gaze can follow your left arm or stay on the ground. Hold for 10-30 seconds, or five to ten breaths, and repeat on the other side. I love a good twist!

Reclined pigeon/figure four – start on your back with the knees bent and feet hip-width distance. Cross your ankle over the opposite knee and flex your foot so the toes pull back toward the shin. Draw your knee toward your chest and hold on to the hamstring or the shin. Keep the back of the head on the floor. Hold for 10-30 seconds, or five to ten breaths, and repeat on the other side. This version of pigeon is much gentler for folks who have knee issues.  

You should feel a muscle stretching sensation in these poses, but nothing sharp or pinching. Try to stretch once a day, be gentle with your body, and think of the time it takes to complete the poses as a gift to yourself, to release the day!

Until next time. Stay grounded and stay bright, 
​Kelly