| Interview: Stretching |
From "Ask DIY"
episode ADI-105 |
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Q: Why is stretching important? And why don't people think it is that important?
A: (Stacie Saunders, Ask DIY Fitness expert) People are so crunched for time that they just want to get their exercise or workout over with. They don't understand how important those few minutes of stretching are. Just five to seven minutes of stretching before and after exercise or activity will help with flexibility. It helps free your body of muscular tension, improves circulation and enhances muscle tone -- giving your muscles a more defined look. It helps prevent injury and soreness.
Q: What are some stretching basics?
A : You should stretch three to five times a week. It's very important to stretch before you exercise, to loosen up the muscles and to prevent injuries. Also stretch after you exercise and between activities.
Safety alert: Before you stretch, warm up a little to get your circulation going. Try for some continuous movement, such as walking up stairs. Otherwise, you could pull a muscle stretching!
Q: What's a good stretch before jogging?
A:To help your hamstrings, try touching your toes, bending at your waist and holding each stretch for 10 to 30 seconds, or five or six full breaths. Don't lock your knees and don't bounce -- that's beyond your body's normal range of motion and could cause injury. Instead, hold your position at a mild tension. Repeat each stretch three or four times. Breathe slowly and deeply throughout each stretch. That will help you relax.
To help your quads, stand straight, bend your leg up, and hold your foot with one hand (figure A). If you're having trouble balancing, hold onto a wall or your workout buddy. Again, hold 10 to 30 seconds and repeat three or four times with each leg.
Q: What about stretching before golf?
A : It's very important to stretch before golfing. Use your golf club, resting it across your shoulders and then gripping it with both hands, yoke-style (figure B). Then bend sideways at the waist, holding that position for 10 to 30 seconds and then standing straight. Repeat on the other side. Then stand straight and rotate your arms front to back, holding each rotation for 10 to 30 seconds.
Q : What if I'm going to do a strenuous household activity, like gardening?
A : People often get sore after gardening, because it doesn't occur to them to stretch. But gardening is strenuous, and you need to loosen up by bending at the waist and then doing some squats. Also do the quads and hamstrings exercises -- they're always good.
Q: What if you've forgotten to stretch and you've already been gardening for a couple of hours?
A: Stop right there and stretch. It's never too late.
Q: What if I have an office job. Will stretching help me there?
A: First of all, you should mentally escape the stress -- take yourself away from the computer to an island in your mind. Close your eyes and breathe in and out slowly. Let your neck drop toward your chest, hold it there for 10 seconds or so, and then bring your head back to an upright position. And breathe in while you draw your shoulders straight up; that will release tension. Web site resources for stretching: Mayo Health Clinic information Stretching and Flexibility information Stretching Exercises at Work Stretching Exercises Fitness Link.com Stretching 101 Books: Stretching for Fitness, Health & Performance: Complete Handbook for All Ages & Fitness Levels
by Christopher A. Oswald, Stanley N. Bacso
Sterling Publishing Inc.
387 Park Avenue South
New York, NY 10016
Phone: 212-352-7160
Fax: 212-213-2495
Customer Service: 800-367-9692
Fax: 800-542-7567
E-mail: webmaster@sterlingpub.co.com Fitness Stretching
by the authors of Fitness Magazine with Karen Andes
Three Rivers Press (2000)
Imprint: The Crown Publishing Company
201 E. 50th St.
New York, NY 10022
Phone: 212-751-2600
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