Stretch for A Better Life in Vacaville

Stretch for A Better Life in Vacaville

If you're part of an exercise program in Vacaville, then you know that stretching is important.

Some people have a difficult time squeezing in a good exercise in their schedule, let alone stretching. But, doing exercises especially strength-training programs can tighten your muscles. This is the reason why you need to stretch regularly so that your body will function properly.


benefits of regular stretching in Vacaville

These are the benefits that regular stretching can do to your body:

  • Improves circulation
  • Promotes better posture
  • Relieves stress by relaxing tense muscles
  • Improves your flexibility, making daily tasks easier
  • Improves the range of motion of your joints, allowing you to be more mobile
  • Helps prevent injury, especially when you have tight muscles or joints

Stretching essentials

When you're stretching, you should keep these key pointers in mind:

  • Warm-up first - When a cold muscle is stretched, it could make you more prone to injury. You need to warm up by walking while gently pumping your arms or you can do low intensity exercises for 5 minutes. If you can only squeeze in 1 stretching session, then it's best to do it after your exercise because during this time, your muscles are warmer and more receptive to stretching. Make sure to also start your stretch slowly to avoid sudden muscle injury.
  • Avoid bouncing - When you're bouncing as you stretch, it could put your muscles out of the stretching position and it won't make them relax. This will make you less flexible and more prone to pain.
  • Hold a stretch for at least 30 seconds - It takes some time for your tissues to lengthen safely. You need to hold your stretch for at least 30 seconds and if your muscles are really tight, then extend it for up to 60 seconds. Make sure to do it on the other side as well. However, there are some muscle groups that will only require a single stretch.
  • Target major muscle groups - When you're stretching, put more focus on your calves, hips, neck, shoulder, thighs, and lower back. Also, don't forget about stretching the muscles and joints that you normally use when you work or play.
  • Focus on a pain-free stretch - It's normal to feel some tension when you're stretching. If it hurts, it means that you've gone too far. Just go back to the point where there's no pain and hold your stretch from there.
  • Relax and breathe freely - When you're stretching, avoid holding your breath. Just breathe freely to make your body more relaxed.

Put stretching into your schedule

It is a general rule that you must stretch whenever you exercise. If you don't have time to exercise regularly, you should at least stretch 3 times a week so that you'll maintain your body's flexibility. But if you have problem areas, it is best to stretch daily or even twice a day. This will promote further healing of the problem area.

There are different ways that you can fit stretching into your schedule. Here are a few examples:

  • Stretch before getting out of bed - You can do some gentle head-to-toe stretching by reaching your arms above your head and pointing your toes.
  • Do some stretches after taking a morning bath - This is a great routine especially if you bathe in warm water since your muscle temperature is already raised and your muscles are prepared for stretching.
  • Attend a yoga or tai chi class - If you're enrolled in a certain program, you're less likely to skip it.

Things to know before stretching

You can stretch anytime and anywhere. But if you have an injury or chronic condition, you should consider changing your approach. For example, having a strained muscle can hurt if you stretch it like you normally do. If that is your case, you should talk with your doctor or physical therapist regarding the best way of doing it without hurting yourself.

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Absolute Integrative Physical Medicine

1490 Alamo Drive Suite B
Vacaville, CA 95687

(707) 474-5688