Stretch….and streeetch…
...and…...streeeeeeetch!

The following conversation might be familiar:

Jeff:  So how are you going with the stretches I gave you?
Client:  (pause) Um…yeah good.
Jeff:  So how regularly are you doing them?
Client:  (longer pause) Um…I try to do them each day.
Jeff:  But…
Client:  Well, um…

At this point the number of pauses and ‘um’s mixed with the word ‘try’ sets off the voice of Yoda in my head saying ‘Do or do not. There is no try.’

Note: No, I am not a Star Wars freak…um…apologies if you are.


Why should I stretch?

Answer: Because it works.

Okay, but what does stretching work for?

Muscles like to remain in a state of ‘tone’, which means partial contraction. Tone allows our body to maintain posture, keeps our head from falling into our soup, helps us look good naked, etc.

Without stretching, muscles shorten, leading to excess pressure on joints. And this causes pain and injury.

Just like water dripping on stone, regular stretching over time gradually and gently breaks up fibrous tissue that is created by underuse or injury. Daily stretching means your muscles become more flexible and much, much stronger.


Why stretching for only 8 seconds (or less)
is a bad idea

For a stretch to be effective it really needs to be held for a minimum of 20 seconds (I prefer 30). The reason for this is that as we engage in a stretch a protective mechanism kicks in. This causes the muscle being stretched to initially contract for a duration of about eight seconds.

So by stretching for less than eight seconds means you are actually tightening the muscle. Tightening the muscle isn’t what you are after – you want the opposite to happen.


When is the best time to stretch?

The most effective times to stretch are:

- first thing in the morning when you wake
- after exercise


Stretching after waking

Our bodies relax when we sleep. Because the muscles aren’t being used, they gradually tighten. So when we wake our muscles are likely to be at their tightest. This means that after you wake, 10 minutes of gentle stretching is a good idea.

Note: There is an emphasis on 'gentle', as you don’t want to tear a muscle trying to get your foot behind your ear.

Not only will you be loosening your muscles, your first action of the day will be about self-care. What a great way mentally to begin your day.


Stretching after exercise

Stretching after exercise gives our muscles a chance to realign and slowly cool down. Fast cooling increases muscle tension dramatically.

Many people get hepped up about pre-exercise stretching. This process is designed to warm up the muscle to prevent injury. Pre-exercise stretching should be gentle, like the morning stretch.


More info on stretching

Download our Stretch Info Sheet (with cartoon diagrams!).