Flexibility is one of the five components of fitness, so stretching should be an integral part of every fitness (exercise or physical activity) and our own personal & Corporate Wellness Program as well as part of living a healthy lifestyle and creating a culture of wellness. As an ACE Certified Health Coach and ACE Certified Personal Trainer, I'm pleased to share ACE’s (American Council on Exercise) Top 10 Reasons for why you should always take the time to stretch and make stretching part of living a healthy lifestyle - Check out #5 for an instant stress reliever and #10 for those of you who suffer from lower back pain and my own #1 Reason, listed as #11, the Bonus Reason to Stretch!:
1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.
2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture. (Want instant confidence, straighten up and hold your head high, shoulders back!)
5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.
6. Reduces muscular tension and enhances muscular relaxation. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.
7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.
9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.
And my Bonus Reason, #11 - It just plain feels good!