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What Happens When We (Don't) Stretch

7/26/2016

3 Comments

 
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Cheryl Harris, Licensed Massage Therapist 
 
Stretching. What does this mean, really? Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. (Thank you Wikipedia!) Dictionary. com gives us this: to draw out or extend (oneself, a body, limbs, wings, etc.) to the full length or extent (often followed by out).  So we have these definitions, but what does it mean and what does it do? Why are we told that stretching can help us so much, if we are diligent about doing it?

First thing. Stretching is good for you. The science behind stretching is pretty simple-the more you do it regularly, the more you will be able to move. A more detailed look at what stretching does gives us this: when we stretch and push our muscles to move into a position that for some, might be uncomfortable, it helps the tissue talk to your body and push a 'reset' button. There are receptors in our muscles designed specifically to respond to stretching. Fittingly, they are called stretch receptors. When we push the muscles to stretch and 'feel the burn', those receptors are triggered to remember to keep that length instead of reverting back to where they were before the stretch. This communication helps our body lengthen and stay stretched out, so we can move better and more efficiently.

Second. Stretching can increase blood flow and flexibility. When we don't stretch (regularly), our body doesn't want to and sometimes can't move for us. The muscles can get 'stuck' where they are and tighten down during inactivity and create pulling on joints or bones. This can all lead to aches, pains, or probably more often, a compensation in our movement. We know that our body does not want to work efficiently for us. Not at all. So, when we don't stretch, we are, in a way, giving it permission to create those compensations and saying that it's okay to not work the way we want it to. We can also increase blood flow simply from the movement of the stretch. We have to put our body into different positions in order to stretch different muscles or groups of muscles, so there is going to be more than just one part of our body that is affected by the movement of a specific stretch, thus, creating blood flow. When we create blood flow, flexibility comes along with it. Whether in the muscle or the joint, something is going to be moving better for us, and be more willing to move when we ask it to. There are other factors involved with this, for sure, but stretching is a simple way to help our body do the things we want it to and make those things easier for us to maintain.

Third. You can probably do more than you think you can and I'm about to tell you why.
I have been focusing on myself in small ways over the last few months. One of those things has been doing yoga with our transitional fitness trainer/yoga teacher Carla. Number one, she's wonderful and has helped me do things I didn't think I could do. Yes, I did say yoga, but, we have been doing a LOT of stretching and mobility and it has made a difference. For someone who doesn't have a 'yoga body', this has helped me move better through my days, not have as many aches and pains waking up first thing in the morning and I'm able to do what I love, better: Massage Therapy.
 
I think we are always capable of doing more than we think we can, but, stretching can put that right in front of you, and make you see what you really can do. How? Well, start with sitting on the floor, legs out to the side-as far as you can get them-and reach out to one of your toes. Depending how far you can get with this, you may feel pretty good about it, but what happens if you do this every day for two weeks? Then how far can you reach? Can you touch your toes, or go beyond? Maybe it's something like this that you never thought you could do, but, with continual practice, you CAN do it! Maybe you add one stretch a day, or add one minute a day to the same stretch; whatever it is you choose to do within stretching itself can make a huge improvement, and I guarantee you'll end up doing something you didn't think you could do, because I have.

I'm happy to answer any questions you may have, so feel free to drop a note and ask away! charris@equivita.com

3 Comments

Sunscreen

7/11/2016

0 Comments

 
Adam Milligan, President EQUIVITA

As I sit on the beach I watch a toddler cry and pull, trying to get away from his mom who is dutifully applying sun screen lotion. I cannot help but think about how this type of behavior continues throughout life for so many of us. Since the potential harm is not imminent it is not top of mind that it should hold importance, even though we are inundated with continual information about the need.


We know that we need to move, eat the right amount of the right things, get enough rest and basically take good care of ourselves. But we also know that the body is great at adapting and can make do for long periods - so long that it gives us a false sense that everything is OK. When in reality, if we aren't putting a priority on those things that our body needs to be well cared for then we are sub-optimizing our lives - or, at least that is what we are told.

I am a fitness trainer and a big believer in the need for the body to keep moving. Regardless of the endorphins or dopamine that some rave about as reason to exercise, the simple movement of blood through the tissues of your body can do wonders and nothing does this like exercise can.

That said, I am a much bigger believer in doing what is right for your body at the right time. And, frankly, there are times when exercise might just be too stressful. So, on my list of priorities for taking good care of your body over the long term there are days to skip exercise and instead focus that time on you in other ways.

There seems to be little argument over the fact that stress is the number one cause for health issues but there is tremendous disagreement over how to best address the amount of stress that each individual internalizes. And those last three words are the essence of the challenge: each individual internalizes. Our systems are not designed for each individual, our systems are designed for most people. We use normative data to determine what will work for the individual and then apply it to everyone - sometimes forgetting that it shouldn't work for everyone.

If going for a run at the end of a stressful day brings you calm, then do it. But if running is just going to be another thing on your plate that is adding to your stress, then it doesn't make sense. Find another way to spend the time that is focused on you. I think it might be important to reiterate that the time should still be spent focused on you. Distractions like a movie, book or tv do not fit the criteria.

Find ways to nurture yourself. Unlike the toddler being forced to use sun protection, there are choices and limitless options. Try something and if it doesn't work then try something different. The goal is to find ways - ideally many - to take good care of yourself because that is your best proactive method of maintaining the lifestyle that you want.

As always, let me know how I can help.
 
Adam
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    This blog is written and updated by the staff that support EQUIVITA. Individual blog posts are the thoughts of the staff member that submitted the post.  The content of these posts often support the thoughts and ideas of our organization, but do not always(and we scarcely use definitives) reflect the same thoughts or ideas of the organization as a whole.

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