Stretching comes with rules too: Here's how to relax those muscles at work

Dr Chitra Kataria

The simplest things in life are the most difficult to achieve and making some time to stretch your limbs can probably vouch for that. Thanks to our cubicle-bound lives, our muscles are often rendered inflexible, which may lead to injury. Here comes to play the humblest of all exercises - stretching.

It is a key element in the fitness regime - stretching improves flexibility and allows your joints to move through their full range of motion. Stretching is very important for injury prevention too. Incorporating stretching into your daily routine is just as important to health and body functioning as regular exercise is.


Even if you are a regular at the gym, stretching can help your muscles relax. However, like all other exercises, stretching too has its own rules.

STRETCH AT WILL, BUT KNOW WHEN
You can stretch the muscles anytime of the day, virtually anywhere where you can find some space to spread your hands and legs – when you wake up, before bed or during breaks at work. Simple stretching moves that you can perform sitting at your desk not only breaks the monotony of work but also rejuvenates your muscles. Stretch your hands and arms, feet and body to improve flexibility and blood circulation. You can also practise yoga; ‘Surya Namaskar’ involving a series of simple yet synchronised movements stretches the body in a balanced manner and can give a good start to your workout regime.

You can also combine warm-up movements along with stretching before workout. However, stretching after heavy workouts such as weight training or running relaxes your muscles without strain.

STRETCH TO KEEP AILMENTS AT BAY
The most striking benefit of stretching is that it helps maintain and increase mobility of key body parts without much physical effort. According to the American College of Sports Medicine, you should stretch each of the major muscle groups at least twice a week for 60 seconds per exercise.

Stretching can help keep your hips and hamstrings flexible even in your old age. Besides, it can also help resolve issues created by poor posture or repetitive activities.

Stretching the muscles of the lower back, chest and shoulders can help keep the spine in better alignment and improve overall posture by relieving aches and pains. Stretching, especially the extended sessions performed in a slow and focused manner (the ones in yoga or tai chi), augment relaxation and reduce stress.

Stretching exercises have powerful stressbusting abilities.

Stretching soon after waking up can help jumpstart the mind and body. Stretching loosens tight muscles which helps your muscles both relax and increase blood flow. It also encourages the release of endorphins, providing a sense of tranquility and euphoria. Stretching directly before bed will even give you a more comfortable sleeping experience.


STRETCH, BUT KNOW HOW
Knowing how to stretch is as important as stretching. A wrong move or an extended stretch can hurt you.

Avoid stretching too vigorously or holding a stretch too long or until it hurts. Static stretching is probably the safest stretching method wherein you stretch through a muscle's full range of movement until you feel resistance but not pain. You may extend stretching until you feel mild discomfort, but if you feel any pain, stop immediately.

Always start with mild exercises such as brisk walking, jogging in place, or riding a stationary bike for five to 10 minutes to warm up your body and the muscles before you move on to stretching. This helps increase your heart rate and blood flow as well as raises the temperature of muscles, ligaments and tendons. Avoid bounces during stretching and make sure you are stretching opposing muscles.

You may do static stretches along with activeisolated stretching and proprioceptive neuromuscular facilitation (PNF). In active-isolated stretching, isolate one muscle and stretch it by contracting the opposite muscle. In proprioceptive neuromuscular facilitation, you contract a muscle against resistance. You can also seek help from your trainer. After the contraction, relax and then stretch, while your trainer pushes the muscle into a static stretch.

QUICK STRETCHES AT WORK

BACK STRETCH

• Stand with your feet shoulder-width apart and knees bent slightly
• Lean forward and place your hands just above your knees
• Round your back so that your chest is closed and your shoulders are curved forward
• Then arch your back so that your chest opens and your shoulders roll back
• Repeat several times

STATIC CAT-CAMEL (ARM STRETCH)

• Lace your fingers together and turn your palms outwards
• Push your arms as far as you can, curving your back and shoulders forward
• Hold for 10 seconds
• Now release your fingers and grab your wrists or fingers behind your back
• Raise your arms as high as you can behind your back without releasing your hands so that your chest opens and your shoulders roll back

—The writer is Chief of Rehabilitation Services, Indian Spinal Injuries Center, New Delhi.