STRETCH FOR OPTIMAL HEALTH

Life is about energy.  Cellular function depends on adequate energy.  We eat and breathe to obtain energy.  Everything we do expends energy.  It is easy to be inefficient and wasteful in our energy acquisition and usage.

            Stretching conserves energy.  This activity is a major determinant of well-being, vitality, prevention, and avoidance of discomfort.  It is not just about being less achy in the muscles and joints.  It is about having more energy in general.  Energy for maintenance, cellular and tissue repair, and dodging the minor and important injuries which accelerate the aging process.  Increased energy will help resist and overcome infections.  This includes COVID-19.

            The aging process consists mostly of tissues tightening up.  Ligaments, tendons, and muscles become stiff as we grow older.  This deterioration is happening but not as perceptible when we are younger.  Slowing and preventing this decline is a goal of stretching.  The aging process does not take a day off.  Neither should the effort to oppose the loss of elasticity.  Preferably, one must stretch twice a day every day.

            This type of exercise is different for the extremities than it is for the spine.  A stretch of the arms or legs should be held at least 30 seconds.  This is still beneficial for the spine, but not as crucial. 

            Always be gentle and mindful while performing any exercise.  Even if you customarily stretch, you should still adhere to these principles.  If you are new to this routine, be aware that it is possible to hurt oneself if pursued too aggressively.  Always do less than you think you can.  Once you get a feeling of your body’s capabilities and limitations, you can advance your program.

            It is very important that you stretch twice a day. Repeating a stretch just after you do it once gives a more effective stretch. Because the tendons and joints tighten up significantly overnight, it is crucial that you stretch before going to bed.

            Allow me to introduce several very useful stretches:

            CALF STRETCH: With your hands on the wall or a table, move your left leg back about 2 feet and keep the heel on the floor and the knee straight. Keep your right foot below you with the heel on the floor. Slowly bend your right knee until you feel a stretching in your left calf. Hold this for 30 seconds. Now reverse the process. Then repeat the entire exercise. Do this stretch every morning and every evening.

            ACHILLES TENDON STRETCH: This is similar but not the same as the CALF stretch. To do this one, start with the CALF stretch position. Slowly bend the back knee while keeping the heels of both feet flat on the floor. As you bend the back knee, you will feel the stretch point move down to the achilles tendon, which is just above the heel in the lower part of the leg. Also hold this for 30 seconds. Then stretch the other achilles tendon. The best stretching is attained if you immediately repeat this or any stretch. Do this stretch in the morning and the evening.

            HAND STRETCH: With your left arm fully extended, take your right hand and pull back on all four fingertips of your left hand. You should feel this through you left fingers, wrist, and up to the elbow. Hold 30 seconds. Reverse the hands and hold 30 seconds. Immediately repeat this sequence. Do this stretch routine in the morning and before bed.

            NECK STRETCH: Sit straight in a chair. There are 4 directions in which to stretch during each session. Each stretch should be repeated 5 times and held for 2 seconds at the extreme of each turn.  The stretch should not cause discomfort.  Slowly do each direction 5 times before moving on to the next. The extreme is short of the point at which it hurts your neck to turn that far.

Turn your head to the right 5 times, then to the left 5 times.  Lift your chin upward – extending the neck – 5 times. Be careful to do this one slowly as some people report it causes them to be dizzy. Then bend your head forward 5 times.

Between changing the direction of the stretching, sit straight and look forward.  Lift both arms above your head for 3-5 seconds.  If you cannot do this, just let your body relax for 3-5 seconds.

Do not go so far that it hurts. Just bend to the point at which you are comfortable. As time goes on, you will find you are able to stretch further. Move slowly and with control. If you are unable to move much in any direction, just go as far as you can comfortably.

An insufficiently stretched musculoskeletal system drains energy every time you move.  Your body has to work to overcome the stiffness.  This lessens your body’s ability to fight infections.  It gives a significant boost to the immune system as it works to resist and overcome everything from a cold to a pandemic illness.

Stretching also makes you feel less achy.

Some people should not stretch, especially the neck.  Always check with your physician before initiating any exercise program.