Written by Sara Dieterich, MS and Erik LeRoy, MS, ACSM-CEP
During these uncertain times, stretching and flexibility exercises such as yoga, are just as important and beneficial as cardiovascular exercise.
Many people are experiencing increased stiffness and postural issues caused by sitting more than usual. Postural problems may include our shoulders being rolled forward and our upper back being slouched. These are understandable adaptations because most of the activities we do daily involve pushing or reaching out in front of ourselves, like driving, typing and cooking. Such repetitive movements over time can cause stiffness and pain in the upper and lower back. Practicing stretching and yoga can be helpful ways to combat these issues.
The American College of Sports Medicine recommends participating in stretching at least 2-3 times per week, preferably daily, for added benefits. Stretching specific muscles such as your pectorals (chest) can allow your shoulders to retract into their natural position. Stretching your hamstring (back of the leg) and piriformis (hip/upper glute) muscles can help relax the lower back.
If you need guidance, you can find many of these stretches and yoga exercises on the internet. A simple search such as “beginner yoga for lower back” or “simple hamstring stretch” will result in hundreds of videos or images with step-by-step instructions on how to perform the stretch or movement correctly. You can skim through these until you find a style that you enjoy.
Helpful Stretching Tips:
· Hold each stretch for 30 seconds and repeat it three times to achieve maximum benefit.
· A successful stretch should be mildly uncomfortable but not painful. If you begin to feel pain, you should ease up on the tension you are using.
· The best time to stretch is when the muscles are warm, such as at the end of a workout.
Yoga also has many meditative and mindfulness benefits that can help put your mind at ease and reduce stress. Whether you are at the yoga studio, gym or in the comfort of your own home, the fundamental principles of stretching still apply.