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Healing Through Stretching. The Benefits of Stretching and Example Routines . Stretching and Bone Health. The shape of your bones is determined by the stress that you put on them. Tight tissues create an uneven pull on the bone
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Healing Through Stretching The Benefits of Stretching and Example Routines
Stretching and Bone Health • The shape of your bones is determined by the stress that you put on them. • Tight tissues create an uneven pull on the bone • Relaxed muscles and flexible tissue decrease the risk for bone injury • Daily stretching increases flexibility and thus increases bone health
Why Stretch? • Because it relaxes your mind and tunes your body • Stimulates flow of blood, nerve, lymphatic fluid, and energy currents in your body. • Reduces muscle tension, which makes the body feel relaxed • Increases range of motion • Helps prevent injuries • Develop body awareness by recognizing where you hold stress in your body • Feel Good
When to Stretch? • In the morning after you get out of bed; a long night’s sleep can leave you feeling tight due to inactivity • At school or work to release nervous tension (especially during finals!) • After sitting or standing for a long time • When you feel stiff
How to Stretch • The correct way of stretching is a relaxed, sustained stretch. • DO NOT bounce up and down when stretching or you will hurt yourself. • For the first 10-15 seconds of a stretch take it easy • The next 10-15 seconds you can push yourself until you feel mild tension, but don’t over do it or you may hurt yourself. • BREATHE! Concentrate on your breathing while stretching and use your breathe to help you relax the muscle groups that you are stretching.
The Stretch Reflex • Our muscles are protected by a mechanism called the stretch reflex. • When you overstretch a nerve reflex responds and sends a signal to you muscles to contract in order to protect the muscle • Thus if you overstretch you are fighting this mechanism and tightening the muscle you are trying to stretch.
Stretching Routines to Try at Home From Bob Anderson’s Stretching
Morning StretchesStart the day with some relaxed stretches. The first four can be done in bed before you get up. Then get up and move around a little before doing the last four stretches.
Desk StretchesLong day at school? Try these stretches right at your own desk!
Bedtime StretchesRelax your body and your mind is sure to follow! Do these stretches every night before you go to sleep and you will sleep like a baby.