Mobility & Stretching

Stretching. We all know we should be doing it but it tends to be neglected. As we age it becomes increasingly important to stretch to keep and improve your mobility.

We’ve had the lovely TOPS Physio based in Summertown, Oxford create a 5 minute routine for you that would be great to do, as regularly as you can during the day.

This is also a perfect routine for those busy workers who spend too many hours hunched over a computer and need to stretch out and move your fantastic bodies.

If you do have any prior injuries then please consult prior to undertaking these exercises and remember to listen to your body throughout.

We hope you enjoy and please feel free to email any questions to hello@oxphys.co.uk

Click the link below to watch the video of the stretching sequence:

Time To Stretch? Anti-Aging Benefits Of Stretching

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. We always perform dynamic stretching as part of our warm up (when the muscles, tendons and ligaments are still cold and stiff) and static stretching as part of our cool down. There are many benefits to stretching regularly:

Stretching exercises help with strength because stretching lengthens your muscles and thus gives your muscle fibres a greater range of motion. So in effect, it recruits more muscle fibres and thus can give you more power output.

Stretching your muscles after an intensive workout you can reduce muscle soreness commonly known as DOMS (delayed onset muscle sore) which usually occurs a day after your workout.

Performing dynamic stretching exercises before your workout or before a physically demanding sporting activity will also decrease your chances of sustaining injuries and muscle cramps as well as improving performance.

Another benefit when you stretch regularly, is gain agility and flexibility, which naturally declines in our old age as our collagen production lowers.

If you’re a Baby Boomer or Gen Xer (like many of our clients) and age is catching up, the flexibility and agility bonus from stretching will make your life more pleasurable because you will be able to avoid stiff muscles and stiff joints, unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with ageing and stiff body parts.

You can stretch anytime any where as and when you like and even a few minutes a day helps. Stretching exercises need not be limited as a pre and post workout activity. So start a stretching exercise routine and make it part of your everyday lifestyle.

If you’d like to know more – join one of our retreats, or join our online Academy, where we have stretching videos alongside workouts, recipes, nutrition, mindset and everything you need for a happy and healthy life.

 

7 Things You Should Know About Stretching

Before fitness training, it’s important to warm-up and perform stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Why not come stretch with us on the beach in Ibiza this summer? 🙂

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