Are you long and hard or short and stiff?

There are three key elements to a well rounded workout: cardio, strength training and stretching.  Cardio is probably the most popular.  When most people think of getting fit they turn to some sort of cardio exercise. They begin a running or walking routine, join a class and do kickboxing, dancing, or boot camp. But cardio is only 1/3 of a successful exercise routine. Strength training and stretching are important for the health of your muscles. You need both of these added to cardio to execute a good workout.

Strength training needs stretching. Typically men have no problem strength training but are reluctant to stretch. I have been told it is because they feel that it takes away for the bulk they have tried so hard to build up during training.  Women on the other hand are reluctant to strength train because they do not want to bulk up. They are more likely to take a yoga class then to start strength training. In one of my previous blogs I wrote about how important it is to strength train. This time I feel the need to talk about stretching. So many people not only don’t stretch but don’t know how to stretch.

Without stretching, your muscles become short, stiff, and brittle. Joints become very limited in movement and start to ache. No one wants to workout when they are feeling achy. When you add stretching to your routine your range of motion (ROM) gets bigger.  Your joints are not as stiff, which reduces soreness. This also helps prevent injury during your workout and in everyday activities. When your muscles and joints are flexible you can move about more freely. A wider ROM is important to weight lifting, as well. You use more muscle fibers when you expand your range, and when you use those fibers, they make the muscles stronger. Stretching also makes the fibers longer and gives you iron pumping hard bodies more room for bigger muscles.

Stretching also helps improve circulation, decrease muscles tension and improve your body and mind’s ability to relax. Poor posture often comes from the chest muscles being too tight.  Just think of gravity pushing down on us all day, putting pressure on our shoulders.  After a while, the shoulders start to slump forward and create weak back muscles and short, tight chest muscles. Stretching those muscles out can improve your posture and reduce back pain.

Stretching is a very natural thing.  If you have a dog or cat, watch them after they wake up.  The first thing they do is stretch.  Where do you think the yoga poses "downward dog" and "cat stretch" come from?  My dog actually stretches before she plays her favorite game of fetch with my son.

Like everything else in fitness, performing a stretch has to be done correctly and safely to be effective.  If you have any questions on how to stretch properly you should consult a professional.  We are always more than happy to answer any questions you have.

Written by Joann Agoglia

Edited by Robert Marshall