Don't forget to stretch! But not after you resistance or cardio train too!

A participant in my Group Centergy class asked me what they could do to become more flexible. They wanted to be able to lean forward to touch their toes without feeling the tightness in their hamstrings.

I asked her what she did in terms of stretch and exercise. Her reply: Only this class. To which I replied: What about your resistance training? Or cardio training?
She just nervously laughed it off and looked like she didn’t know what I was talking about.

Flexibility is extremely important to keep muscles relaxed, joints malleable, and yourself at lower risk for injuries, but you cannot forget to maintain a well balanced workout program that covers all aspects of physical health.

Take this analogy…..
**IMAGINE this: What if you only ate protein…where are your carbohydrates that feed your brain and give you energy throughout the day to function? Or your good fats that maintain proper brain function and keep the bad fatty levels down? What if you only ate carbohydrates…where are your proteins that feed the muscles and helps regenerate and strengthen it? Get the picture? You can’t only eat from only one category, your body is not meant for that..and it knows when you try to cheat it from what it needs. Think die-hard atkins dieters that go a little ‘nutty’ after consuming only protein based foods… enough said!**

So, the question went from: “What can I do to make my hamstrings more flexible?” to “What can I do to help balance my workout so that I can feel my overall body stretched to its capabilities?”

I know everyone would like to be able touch his or her toes during a hamstring stretch but it is not realistic. Some people are born with a natural flexibility (I am guilty) and then there are some who must work very hard to attain it..and there will always be the ones that will never get there no matter how often they attend yoga/pilates classes. Understand that and accept what your body can do and work on maintaining it.

I found that the best times to stretch is after my workout, especially after resistance training. Others may prefer stretching after their warm up or even just after their cardio sessions. As long as it is after your muscles and joints get a chance to warm up. (if you must stretch before a workout, choose dynamic stretches over static stretches)

How you stretch is very important, POSTURE and TECHNIQUE must be adhered to or else, why bother trying to stretch at all?? BREATHING is sometimes forgotten…muscles need oxygen; so while you’re holding that position, breathe deep to oxygenate the muscles you are trying to lengthen out to feel the full benefits. I have also seen too many people hold a stretch for about 5 seconds before moving onto the next… RELAX! Poses should be held for a minimum of 30 seconds to even a full minute. For people on the go, switch your stretching styles to dynamic active and you can shorten your holds to as little as 15-20 seconds. (that is when you contract your muscles during the stretch then relaxing it)

Passive stretches are the BEST for heightened flexibility and range of motion, so whenever you can, give yourself a lot of time to pro-long your stretch.

I didn’t dwell too much on the different types of stretches for the hamstrings…but if you know a couple, you should keep doing them. Change it up by doing it standing, sitting, laying supine on the floor, or with someone assisting you. Just these subtle changes help keep the stretches feeling new and the muscles working because of the different vantage point of the range of motion.

Until next time, stay limber team!

Health respect & happiness,
Beki