A warm muscle is much more easily stretched than a cold muscle. Never stretch a cold muscle. Always warm up first to get blood circulating throughout the body and into the muscles. A warm-up should be a slow, rhythmic exercise of larger muscle groups and is done before an activity. Riding a bicycle or walking works well. This provides the body with a period of adjustment between rest and the activity. The warm-up should last about 5 to 10 minutes and should be similar to the activity that you are about to do, but at a much lower intensity. Once you have warmed up at a low intensity for about 5 to 10 minutes and have gotten your muscles warm, you can now stretch. Benefits of stretching are:
- Increased flexibility and better range of motion of your joints. Flexible muscles can improve daily performance. Tasks like lifting packages, bending to tie shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish with age, but it can be regained and maintained.
- Improved circulation. Stretching increases blood flow to muscles. Blood flowing to muscles provides nourishment and gets rid of waste by-products in the muscle tissue. Improved circulation can help shorten recovery time for any muscle injuries.
- Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
- Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
- Enhanced coordination. Maintaining the full range of motion through joints helps maintain better balance. Coordination and balance helps keep a person mobile and less prone to injury from falls.
In addition to stretching major muscle groups before exercise, stretch muscles and joints that you routinely use at work or play. Sport-specific stretching prepares muscles for a particular sport or activity. For example, if you frequently play tennis or golf, doing a few extra shoulder stretches loosens the muscles around the shoulder joints, making them feel less tight and more ready for action.
Resources for warm-up and stretching routines can be found at the Web-sites and in the books mentioned previously for exercise. Also, check these out:
- www.thestretchinghandbook.com
- Office Yoga: Simple Stretches for Busy People by Darrin Zeer
- Stretching in the Office by Bob Anderson
For simple stretching and deep breathing at a desk or workstation (see chapter 19 for deep-breathing techniques) at your desk or work station, try the following:
- Sit straight up in your chair or stand.
- Stretch your arms over your head, interlock your fingers, and turn your palms facing the ceiling.
- Breathe in deeply and when you exhale, stretch your arms and torso to the right.
- Breathe in deeply again and on the exhale, return to the middle.
- Breathe deeply, exhale, and stretch to the left.
- Breathe in deeply again and on the exhale, return to the middle.
- As you breathe in deeply, lift your shoulders toward your ears.
- Exhale and let them fall.
- Repeat three times.
- Sit on chair with your feet placed flat on the floor in front of you.
- On an exhale, twist to the right, placing your right hand on the back of the chair and your left hand on the side of the chair. Hold for a few seconds.
- Return to the middle.
- Switch hands and directions.
- Pull out a desk drawer and prop your foot on it while breathing in deeply.
- Breathe slowly out and lean over that leg.
- Breathe in again and hold for 20 to 30 seconds.
- Exhale slowly.
A fitness ball can be used to start stretching at work. Sit on the ball and roll forward until the ball is under the lower back. Gradually lean shoulders and head backwards over the ball. Stay at this position for 20-30 seconds and repeat. Don’t let your neck bend too far backward. Repeat this exercise several times per day. It stretches the back and can help relieve tension headache and stress. Stretching helps combat the aches and pains of sitting at a desk or keyboard all day.
Some great office exercises with illustrations can be found at http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
