I don’t mean to sound like a fitness nanny, but really, the most neglected part of any workout is stretching and relaxing. Skip it and you’re sure to feel body ache and sore muscles, and eventually, get injured. Look at stretching as time invested in a safe and effective workout plan. It can be challenging, fun and motivating, as the results begin to show.
Results here mean that you’ll gradually see the range of movement around a joint improve. Stretching helps prevent lower back pain by removing tightness in the lower body. It reduces muscular tension and stress, hence risk of injury due to tight muscles. It increases relaxation and promotes circulation. It also relieves DOMS (Delayed Onset Muscle Soreness) after a workout.
Ideally, after a regular workout, do a series of static stretches (holding each stretch for 20 to 60 seconds, depending on whether you’re a beginner or an advanced practitioner).
Breathe deeply through the routine. But if you plan to do them stand-alone, as long-distance runners often opt to, do them after a warm-up. Avoid vigorous stretching immediately after long-distance running, as the muscles are too tired and stiff to get the full benefit of the stretches. In fact, work on the flexibility aspect on a regular cardio day or at least twice a week.
The yoga belt, which is a canvas belt about two metres in length, is especially helpful as an aid for efficient stretching. It is safe and you can progress at your pace. Don’t overdo any stretch in the beginning. Focus on posture and body alignment. These exercises will relieve stiffness in the hip joint, lower back, the larger muscles of the hips, thighs and lower legs.
Hold for 20 seconds to a minute each. Repeat one to three times.
The writer is an American College of Sports Medicine exercise physiologist
