By Margo Terry
ACE-certified Group Fitness Instructor
Let's not waste time arguing whether it is
better to stretch before or after exercising.
Just do both-and consider taking a class that
focuses only on stretching!
Most professionals recommend an active 5- to
10-minute pre-stretch that decreases
stiffness and focuses mainly on the muscles
that will be used during the workout. Most
people follow that recommendation, yet too
many people ignore the advice to perform deep
stretching after a workout when body
temperature is elevated and muscles offer
less resistance. Stretching after a workout
is believed to help the body remove the
build-up of lactic acid, reduce muscle
soreness, return normal circulation to
structures and return muscle to normal
resting length.
Today, stretching is more than just a pre-
and post-workout regimen. Many facilities
offer classes that focus only on stretching
for people who realize flexibility peaks
early in life and then becomes more of a
challenge. This growing approach increases
people's flexibility, range of motion and
balance.
In my stretching class, men and women in
their 20's to their 80's have various reasons
for attending. The class-a blend of yoga, tai
chi, Pilates and traditional
stretches-emphasizes deep breathing,
relaxing, working at an individual pace,
focusing inward, enjoying your own body and
being in the moment. Some participants use
the sessions to relax their tired/sore
muscles after an intense workout, while
others use the stretches to facilitate a
healing process or work on their balance.
Some avid golfers take part to improve their
flexibility, balance and focus!
Additional benefits include allowing a person
to slow down and relax, which is strongly
linked to slow, deep breathing. Deep
breathing-a rarity these days-helps deliver
more oxygen to our cells. Increased balance
and coordination can decrease the likelihood
of dangerous falls as we age. Also, a quality
stretching program can create an overall
feeling of calm and well-being.
Don't expect instant results from stretching
sessions. Participating in a stretching
program 3 to 5 times a week will help
increase flexibility and balance in the
matter of a couple weeks, but real results
take about 6 to 8 weeks. Classes can be as
long as 90 minutes, but remember that if your
schedule only allows a good 20-minute session
, that is better than skipping it altogether.
Many enjoy using exercise bands and stability
balls during classes.
Learning how to stretch properly is crucial.
The top mistakes people make are trying too
hard, not listening to their body or having
improper alignment. While there are many good
DVDs teaching stretching, a certified trainer
can help novices get off to a great start and
learn how to stretch without causing injury.
Skipping this step can be a serious mistake,
since improper technique-which a trainer can
see but a video cannot-can cause injury and
some stretches should be avoided by some
people. (And, as always, consult a doctor
before beginning any exercise program. Yes,
even a stretching program!) Once a person
learns the basics, a daily stretching program
has wonderful benefits.
Those seeking a total body fitness package
find stretching classes are an important
addition to strength and cardio training.
Margo began understanding the importance
of stretching as she studied dance many years
ago. Today, she is a Certified Arthritis
Instructor and martial arts student teaching
interval training, strength training,
kickboxing and a chair fitness class (for
people with limitations).
