Stretching
Stretching and Fit Body
Why You Need to Stretch
Resistance training and cardio reside at the core of maintaining a healthy lifestyle and achieving athletic goals. But as you age, aches and pains limit your exercise capacity.
So how does a 43-year-old Tom Brady continue playing at the highest level of an intensively physical sport dominated by elite athletes in their 20s and 30s? Brady attributes his continued NFL success to his stretching regimen, which gives him outstanding pliability.
Whether you need to train for athletic achievement or get out of your chair without pain, you need to stretch.
Adults need to stretch to combat the bad habits they’ve acquired over the years. Teenagers need to stretch to establish acceptable practices and avoid the aches and pains many adults face.
Like all other physical activities, the wrong technique proves detrimental to your health. You need to approach stretching with caution and learn proper techniques and timing. Our in-depth stretching classes deliver research-based, professional instruction that leads to a healthier existence.
We offer a free class, so you can decide if our methods mesh with your needs.
How Flexibility Helps You
Harvard Health Publishing states that everyone needs to stretch to protect mobility and independence. They recommend stretching daily to encourage flexibility and strength, which equates to health. Stretching allows for a wider range of motion (ROM) for joints while improving balance.
A lack of stretching shortens and tightens muscles creating weakness with limited ROM. Harvard asserts that people become more at risk for joint pain, strains, and muscle damage without stretching.
To keep muscles long, lean, and flexible, Harvard recommends executing flexibility exercises three to four times per week.
People learning how to become flexible need to use patience since results can take weeks or months to surface. Consider the years that led to the inflexibility before discontinuing flexibility exercises. Flexibility happens after maintaining a consistent stretching regimen.
Stretching philosophy differs significantly from what it was years ago. Researchers discovered that static stretching before activity hinders performance and increases injury risk per Harvard and many other notable institutions. Instead, they recommend five to 10 minutes of dynamic stretching (light activity) to increase blood flow to the vital areas. Researchers highly recommend static stretching after activity.
To avoid stretching miscues, professionals can lead you through exercises and ensure your technique leads to the best results for you.
The Mayo Clinic says the proper approach to stretching leads to symmetry of equal flexibility on each side of the body. Lots of pain stems from a lack of symmetry as one side of the body overcompensates for the other.
As you learn how to get flexible, you’ll find increased ROM and decreased pain increase your quality of life immensely.
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Posture’s Role In Your Health
- Chin parallel to the floor
- Even shoulders
- Neutral spine
- Arms at the side with elbows straight and even
- Abs braced
- Even hips
- Knees even pointing straight ahead
- Even bodyweight distribution on both feet
Good posture promotes balance for everyday life and exercise with fewer injuries and more efficient improvement.
Bad posture results in limited ROM from inflexible muscles. Core muscles weaken with prolonged slumping.
According to Harvard, posture correction comes from balance-specific workouts that build strength in the needed areas. This process takes several weeks, but the results become more permanent.
To find out how to fix posture, our stretching class for adults and teenagers delivers quality guidance for good posture.
Healthline lists extensive benefits of posture correction:
- Reduced lower back pain
- Fewer headaches
- Increased energy levels
- Less shoulder and neck tension
- Decreased risk of abnormal joint wear
- Increased lung capacity
- Improved circulation and digestion
- Reduced temporomandibular joint pain
- Improved core and scapular strength
- Better workout form
- Appear taller
- Increased self-confidence
Once you figure out how to improve posture, you’ll use muscles as intended, giving you an energy boost. Crooked standing, sitting, and favoring one side over the other force muscles to deliver unintended use and cause injury.
You’ll also breathe more effortlessly when you’ve learned how to correct posture. Proper posture allows your lungs to expand fully without hindrance.
Better posture equates to feeling better, standing taller, and appearing more attractive and self-confident.
Glutes For A Fit Body
LIVESTRONG.com points out the glutes as the largest and strongest muscles in the body. The minimus, medius, and maximus glutes abduct, rotate, and extend the hips. Without proper glute strength and balance, the body develops pains in the lower back, knees, and other lower-body aches.
Glutes for a fit body improve:
- Posture
- Sitting
- Standing
- Lifting objects
- Climbing stairs
- Virtually all other movements
We’ll teach you how to stretch butt muscles and execute proper butt-muscle exercises to take the pressure off your lower back. Fit glutes increase your everyday and athletic performance while decreasing your risk of injury.
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How To Slim Your Legs
But you can work your legs without experiencing debilitating fatigue. Bodyweight exercises and stretching can sculpt your legs into shape without the burden of heavy weights.
We can help with leg-slimming exercises that utilize body weight. A good slim-leg workout focuses on the largest muscle group in the body. It isolates those trouble areas like the inner thigh.
Harvard Health lists the following as crucial areas to stretch daily:
- Calves
- Hamstrings
- Hip flexors
- Quadriceps
Legs rank as the most critical area for you to stretch. Increased pliability in the legs decreases pain and improves your balance to help you move about the world more effortlessly.
How To Do The Middle Splits
StretchIt explains the middle splits (center splits) as extending legs in the opposite direction, forming a 180-degree angle. The straight line from ankle to hips aligning ankles with knees and knees with hips.
Healthy splits benefit the rest of your stretching regimen by openings your hips, strengthening glutes and inner thighs, and conditioning your core muscles.
You’ll undoubtedly reap the benefits of improved athletic performance and general quality of life. The middles splits require you to use the perfect technique. We’ll guide you at your pace to achieve the splits at a healthy pace.
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What A Full-body Stretch Does For You
Full-body flexibility stretches bring all the elements of posture, upper-body stretches, and lower-body stretches together.
A solid full-body stretch routine will ease your aches and pains while loosening areas that harbor tension. Stretching classes give you the ability to learn with others while ensuring your technique keeps you effective.
Harvard Health stresses the importance of lower-body stretching. It also acknowledges the vast benefits of stretching shoulders, neck, and lower back areas. Our body stretching methods help you release the tension built in those areas giving you a more flexible body.
After a few classes, you’ll experience the benefits of a fully-stretched body that holds less tension. Any aches, pains, and headaches that plague you will substantially decrease as your flexible body increases.
Back Stretches
When back pain sets in, many of us expect the worst. The debilitating nature of back pain forces us to limit all our movements and cut back on activities we enjoy.
Often, we can alleviate the pain with lower-back stretches that release tension and reduce inflammation. Results take time to set in, but the problem results from years of movements that caused the tension.
Harvard Health claims stretching and strengthening as key to healing and preventing back pain. Through research, they’ve discovered that many people can relieve pain within a few weeks of stretching without medication.
They also recommend developing a suitable exercise program with an expert’s help to effectively guide you in a healthy direction for how to stretch the lower back.
Try Our Free Class
We want you to feel welcome and give you the chance to decide if our style matches your needs. Sign up for our free class to experience our instructors and our clients. We strive for an inviting and fun environment that delivers the results you desire.
The current wellness culture harps on the diet, exercise, and sleep but often overlooks the importance of stretching. A flexible body with appropriate pliability provides you with a broader range of activities and the freedom to focus on your work or play rather than your pain and limitations.
Decreased injury rates also come with less need for medication. Whether you’re taking a prescription or over-the-counter medicines, the costs add up. A pliable body can reduce and sometimes eliminate the need for medication.
Stop tolerating the pain and accepting limitations. Discover the freedom of a flexible body and how much more you can enjoy life.
