Healing Through StretchingHealing Through Stretching

The Benefits of Stretching and The Benefits of Stretching and Example Routines Example Routines

Stretching and Bone HealthStretching and Bone HealthThe shape of your bones is The shape of your bones is determined by the stress that you determined by the stress that you put on them.put on them.Tight tissues create an uneven pull Tight tissues create an uneven pull on the boneon the boneRelaxed muscles and flexible tissue Relaxed muscles and flexible tissue decrease the risk for bone injurydecrease the risk for bone injuryDaily stretching increases flexibility Daily stretching increases flexibility and thus increases bone health and thus increases bone health

Why Stretch?Why Stretch?Because it relaxes your mind and tunes Because it relaxes your mind and tunes your bodyyour bodyStimulates flow of blood, nerve, lymphatic Stimulates flow of blood, nerve, lymphatic fluid, and energy currents in your body.fluid, and energy currents in your body.Reduces muscle tension, which makes the Reduces muscle tension, which makes the body feel relaxedbody feel relaxedIncreases range of motionIncreases range of motionHelps prevent injuriesHelps prevent injuriesDevelop body awareness by recognizing Develop body awareness by recognizing where you hold stress in your bodywhere you hold stress in your bodyFeel GoodFeel Good

When to Stretch?When to Stretch?

In the morning after you get out of In the morning after you get out of bed; a long night’s sleep can leave bed; a long night’s sleep can leave you feeling tight due to inactivityyou feeling tight due to inactivity

At school or work to release nervous At school or work to release nervous tension (especially during finals!)tension (especially during finals!)

After sitting or standing for a long After sitting or standing for a long timetime

When you feel stiffWhen you feel stiff

How to StretchHow to StretchThe correct way of stretching is a relaxed, The correct way of stretching is a relaxed, sustained stretch.sustained stretch.DO NOT bounce up and down when stretching or DO NOT bounce up and down when stretching or you will hurt yourself.you will hurt yourself.For the first 10-15 seconds of a stretch take it For the first 10-15 seconds of a stretch take it easyeasyThe next 10-15 seconds you can push yourself The next 10-15 seconds you can push yourself until you feel mild tension, but don’t over do it or until you feel mild tension, but don’t over do it or you may hurt yourself.you may hurt yourself.BREATHE! Concentrate on your breathing while BREATHE! Concentrate on your breathing while stretching and use your breathe to help you relax stretching and use your breathe to help you relax the muscle groups that you are stretching.the muscle groups that you are stretching.

The Stretch ReflexThe Stretch ReflexOur muscles are protected by a Our muscles are protected by a mechanism called the stretch reflex.mechanism called the stretch reflex.

When you overstretch a nerve reflex When you overstretch a nerve reflex responds and sends a signal to you responds and sends a signal to you muscles to contract in order to protect the muscles to contract in order to protect the musclemuscle

Thus if you overstretch you are fighting Thus if you overstretch you are fighting this mechanism and tightening the muscle this mechanism and tightening the muscle you are trying to stretch.you are trying to stretch.

Stretching Routines to Try at Stretching Routines to Try at HomeHome

From Bob Anderson’sFrom Bob Anderson’s

StretchingStretching

Morning Morning StretchesStretches

Start the day with Start the day with some relaxed some relaxed

stretches. The first stretches. The first four can be done in four can be done in

bed before you get up. bed before you get up. Then get up and move Then get up and move around a little before around a little before

doing the last four doing the last four stretches.stretches.

Desk Desk StretchesStretchesLong day at school? Long day at school? Try these stretches Try these stretches

right at your own desk! right at your own desk!

Bedtime Bedtime StretchesStretchesRelax your body and Relax your body and your mind is sure to your mind is sure to

follow! Do these follow! Do these stretches every night stretches every night

before you go to before you go to sleep and you will sleep and you will sleep like a baby.sleep like a baby.