We put so much emphasis on exercise, building muscle and strength, that we forget that stretching is the other side of the coin and equally as important. Stretching helps to lengthen our muscles, keeping us limber and mobile.
If we only focus on building strength, the muscles shorten and become tight. Tight muscles can then limit our range of movement, putting unnecessary pressure on our joints, ligaments and tendons. A When tight muscles are called on to move in strenuous activity such as sports or vigorous exercise, they are at an increased risk of injury. Optimally we want our muscles to be strong AND long. Adding stretching into your workout regime can result in better flexibility, reduced muscle soreness, improved mobility and range of movement, lessen the chance of injury and better postural alignment. Therefore, we need to balance the exercise we love with the stretching our body loves. An at home Pilates program, or any fitness program, will provide your body with the best results when it includes regular stretching.
We don't need to stretch every single muscle every single time. Our sedentary lifestyles see us spending much more time sitting than ever before - sitting at work, sitting in the car, sitting to eat, sitting to watch TV/movies, sitting playing on our devices. All this sitting tends to make hip flexors and quadriceps extremely tight. The same also for our posterior chain all the way down the back of the body - so calves, hamstrings, lower back and neck. This is why most of our online stretch classes, and stretch classes in our Brisbane studios focus predominantly on these areas.
Foam Roller
The Foam Roller is becoming increasingly popular as it is a relatively cheap and easy form of self-massage. Research has shown that foam rolling before stretching is extremely beneficial as the rolling warms up the fascia (connective tissue) and increases the blood flow which in turn increases the flexibility. This increases the effectiveness of the stretches. Also the increased blood flow assists with cell rejuvenation and muscle repair, decreasing recovery times.
Spiky Ball
Like the foam roller, the spiky ball is also a myofascial release device and also works to reduce muscle tension, improve blood flow, and aid in injury prevention. The spiky ball works quite well to target those deep trigger points and tight spots - if you have a knot, put the ball on the spot and use your body weight to apply pressure to release the tension.
For both the foam roller and the spiky ball, work slowly into the muscles, giving the muscles and the connective tissues the chance to really feel the benefit of the release. Remember to breathe slow deep breaths, holding your breath causes the muscles to tense up, which completely defeats the purpose. Focus in on any tight spots to allow the chance to release, however if it becomes too painful, ease off then ease back in again. Do not focus on any recent injuries - seek professional advice for injury treatment.
To summarise: if you are feeling tense, stressed, sore or stiff, a stretch is your go to option, for so many reasons!
Stretching is a perfect way to lengthen your muscles after you have given them a tough online HIIT workout or completed a sweaty online Barre class.
If you are just getting back into exercise, start slowly, with a back to basics Pilates class at home and follow it up with an online stretch class. Your body will need it!
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Our two Pilates studios located in Brisbane's southside will be back up and running from June 13th! Our studios in Camp Hill and Coorparoo have a large range of Pilates and fitness classes, including Yoga and Stretch classes. Come visit us and get your Pilates and stretch on! Click here for more information.
