fitness – F Words that are not 4 Letters

Stretching for a Loooong, Healthy Life

Do you sit up in bed in the morning and raise your arms over your head for that first stretch of the day? It’s instinctual, and there’s actually a term for it: Pandiculation. Humans, along with all vertebrate animals, tend to automatically pandiculate when we wake up or when we’ve been stationary for a while. If you’ve ever seen a cat arch their back when they get up from a nap, you’ve witnessed the pandicular response. When we pandiculate, we’re contracting muscles that have been inactive. Pandiculation is an automatic response that prepares out bodies for movement.

So, in a way, we are wired to stretch.

We’ve all heard about stretching and how important it is. But do we know why? What is actually happening when we stretch?

Stretching causes our muscles to be lengthened. Yes, it’s that simple. Stretching is regulated by the “stretch reflex”. When a muscle is lengthened, it wants to contract again. Think of an elastic band, and how once you’ve pulled it tight, it’s working to go back to it’s original position. Stretching causes your stretch reflex to subside. Your muscle then begins to adapt to a new length without aggressively firing the contract reflex. So by gently, and consistently, stretching your muscles, you’re signaling to your body and your brain that this new lengthened version is “normal.” And this new normal allows you to move throughout larger ranges of motion for day to day life with reduced injury risk.

And there are numerous other benefits to a consistent stretching routine:

Improved Flexibility: Your muscles will have a full range of motion so you can continue doing all of the activities you need and love in your daily routine and it will be easier to incorporate new movements and activities into your life

Improved Balance: You will be at a lower risk of falls and able to perform more complex moves both when exercising, and in real life situations like trying to reach something on a high shelf, or being able to do that yoga pose without falling

Improved Mobility: You will continue to be able to function in the manner you want throughout your entire life, continuing with all your favorite activities

Independence: You won’t be reliant on canes, walkers, or other people as you age

Reduced pain: You’ll be able to move as you want, without feeling it in your back and joints. Strengthening muscles and joints can also reduce back and knee pain caused from arthritis

Preparation for more physical activities: You’ll be better prepared to take on a new activity like running, where a sprinter needs to be able to fully extend and rotate their hips in order to achieve maximum speed

Releases endorphins: Those feel-good hormones can act as a pain reliever and also cause feelings of euphoria

Improves circulation: Stretching helps with circulation by increasing blood flow to the stretched area, widening the blood vessels to allow more blood to flow through. The increase in blood flow means your muscles are getting more oxygen, and are getting rid of more waste products

Stress reduction: Stretching will lead to stimulation of your parasympathetic nervous system which is responsible for rest and digestion, as well as inducing feelings of calmness and relaxation

Better posture: Muscle tightness and tension can negatively impact your posture by putting your spine into positions that can put stress on your back, neck, and core

Reduced risk of injury: Stretched muscles can help reduce injuries by improving blood flow, flexibility, and range of motion

The benefits of stretching are something you might not notice immediately, but over time you will be reaping all of the benefits as well as improving your quality of life in later years. Of course, the opposite is true. You might not be noticing any negative effects of NOT stretching–until its too late.

There are 2 different types of stretching, each accomplishing a different objective.

Static Stretching is when you hold a single position for a period of time. It requires moving a muscle as far as it can go but not so far as to be painful, holding the stretch for 20 to 45 seconds and if desired, repeating 2-3 times. No bouncing. Static stretching is best used as part of your cool-down routine following a weight or cardio workout, when your muscles are warm, to assist in reducing risk of injury and soreness. Use it also alone as a maintenance program to take advantage of all the benefits of stretching.

Dynamic stretching is a controlled movement that prepares your muscles for performance and safety. During a dynamic stretch your body is in continuous movement, as opposed to holding a single position. As with static stretches, you can limit dynamic stretches to the body parts you plan to work on that day. Dynamic stretches prepare your body for a workout by increasing blood flow to the specific muscles and preparing your body for the workout movements by going through a series of movements. Dynamic stretching has been shown to improve performance during your workout, and therefore is most effective when used after a warmup and before a scheduled workout. In some cases–such as jumping jacks–your dynamic stretch can do double duty as your warmup. Gently warming up your muscles in this way could also make your workout more effective. A typical dynamic stretching series focused on 2 or 3 muscle groups may last as little as 3-4 minutes.

Both types of stretching are most effective when muscles are warmed up, which improves mobility, blood flow, and reduces stiffness and risk of injury. And stretching can be done outside of a workout as well. It doesn’t require much time, or space, and needs no equipment. There are many stretches you can do while sitting at your desk or in front of the tv. Even standing in line or sitting in your car (but keep your hands on the wheel and your eyes on the road!) And as with your regular workout, be conscious of your breathing so you aren’t holding your breath.

There are an unlimited number of stretches that you can do, but below are some common ones that you can try to get started. If you’re already on a schedule with a workout routine, I recommend incorporating muscle specific stretches before (dynamic) and after (static) your workouts. Then try adding in a full body static stretch workout on your rest days. If you’re not currently engaging in a regular cardio or strength routine, you should still be stretching, so choose some stretches from the list below to get started.

Static stretches: Hold each stretch for 30 seconds before switching sides, if applicable.

Neck stretch: This is a stretch you can do anywhere: Sitting, standing, even lying down. Simply tilt your head to the left, with your head still facing forward, until you feel a stretch. You can use your left hand to gently press your head to one side for a deeper stretch but no jerky movements and don’t press too hard. Keep your shoulders pressed down.

Chest Stretch: Stand up straight with your body aligned in a straight line. Interlock your fingers behind your back and gently pull open your chest, keeping your back straight and your shoulders down and squeezed toward each other. For a deeper stretch, you can gently pull your arms up behind you.

Shoulder Stretch: While standing or sitting, hold one arm straight out in front of you. Gently use the other arm to pull the arm across your body until you feel the stretch in your shoulder. Some people will hook the arm with their elbow (see illustration below).

Triceps Stretch: In a standing position, raise both arms up straight. Then bend your left arm with your hand reaching behind your head, until you feel a slight stretch in your triceps. Place your right hand on your left elbow and gently push the elbow to get a greater stretch.

Biceps Stretch: In a standing position, raise your left arm out in front of you with your palm facing up. Use your right hand to gently pull your fingers down until you feel the stretch in your biceps.

Side Stretch: Stand tall and place your hands on your hips. Bend at your waist to the left until you feel the stretch. Be sure to continue facing forward and not twist your hips. Alternately, you can stretch your right hand over your head toward the left for a deeper stretch.

Abdominal Stretch: Lay flat on the floor on your stomach. Placing your hands flat at your sides, push your upper body away from the floor until you feel the stretch in your abdominals.

Hip Flexor Stretch: Sit on the floor with your legs in front of you. Bend your left leg at a 90 degree angle and move your right leg behind you in a bent position. Gently lean forward until you feel the stretch.

Hamstrings Stretch: Sit on the floor with your legs together and straight out in front of you. Gently lean forward until you feel the stretch in your hamstrings. If you can, you can hold place your hands under your knees or shins, or when you’re more flexible, hold onto your feet.

Quadriceps Stretch: Lie on the floor on your left side. Bend your right leg back so your foot is moving toward your bum. Reach back with your right hand and grasp your leg at the ankle or shin. Gently pull the foot toward your bum.

Calf Stretch: Stand facing a wall with your palms against the wall and your feet about 6 inches away from the wall. Step your left foot back, keeping your heel on the floor, so your left foot is straight and you right leg is bent, feeling the stretch in your left calf.

Dynamic Stretches:

Arm Circles (Works shoulders, neck, and upper back, and even a little chest, biceps and triceps): Stand straight and bring each arm straight out to the side. Rotate each arm in slow circles toward the front for 20 rotations and then reverse and rotate toward the back for 20 rotations.

Leg swings (works glutes, hip flexors, and hamstrings): Stand straight. Gently swing your left leg forward and backward for 20 repetitions. The swing the leg from side to side for another 20 repetitions.

Jumping Jacks (works shoulders, inner and outer thighs, calves and glutes): Stand straight with arms at sides. Simultaneously move your arms up and toward you head while jumping your legs apart, to form an “X.” Repeat 20 times.

Inchworm (works hamstrings, core, shoulders and chest): Stand straight with feet hip width apart and arms at sides. Slowly bend over and touch hands to floor, keeping legs as straight as possible. Walk hands forward until you reach a plank position. Reverse to starting. Repeat 20 times.

Wall Pilates: Cardio and Strength Training Benefits

I’ve recently started a Wall Pilates workout. Although I’ve experimented in the past with many different types of workouts: strength, cardio, aerobics, walking, running, yoga, etc, I had never tried Pilates. I think I always viewed it as something requiring a lot of flexibility, and I’ve never been very flexible. But I’ve been seeing Wall Pilates workouts and testimonies a lot lately, and it intrigued me as something that seemed doable, and that could lead to results. One of the aspects that really appealed to me, was that it seemed to incorporate both strength training and cardio, so I was very interested to see if that really was the case.

Wall Pilates is a slightly different version of traditional Pilates, which was created by German physical trainer Joseph Pilates in the early 20th century. Pilates’ goals are core strength, stability, and flexibility, and focuses on breath, cervical alignment, rib stabilization, pelvic mobility, and abs. Wall Pilates has the same focus. Pilates is practiced worldwide and is practiced by over 12 million people.

I’m not someone who goes on an exercise plan and then abandons it after several weeks. I’ve been a faithful, consistent exerciser for over 25 years. It’s essential to my life and I always make time for it. The level and variety of my workouts has definitely changed over the years. Prior to having kids, I could have hour-long strength training workouts focused on a limited number of body parts, multiple days a week. Twenty years later, my workouts are shorter, and less intense. Sometimes I’ve focused more on cardio, and other times, more on strength training. And I do like to change things up. I think novelty makes things more interesting and experts agree, it’s good to have variety and also to challenge your body in new ways.

I’ve never had a gym membership but I’ve built up enough equipment in my basement to tackle most programs. It doesn’t really take much. You could probably create enough of a challenge, and have the ability to change things up, with three or four sets of dumbbells. I also have a yoga mat, some resistance bands and ankle weights. In the past I’ve used a weight bench, barbell and free weights, but that’s not part of my routine these days. And, of course, my most important piece of equipment is YouTube. Regardless of your fitness level, or the type of workout you’d like to try, there is a video out there to guide you.

So I was excited to try Wall Pilates. As a complete beginner, I knew I would need some help getting started, and, as with most exercise programs, there are many ways to help you take the leap. Wall Pilates is no exception. There are books, apps, gym classes, and videos. While many options require a paid membership, or subscription, lots of free options do exist. Although I have always been opposed to paying to exercise, I realized I had no idea where to start with my new Wall Pilates program, and decided to purchase an app, Yoga Go, which costs about $15 a month. I also used Rachel’s Fit Wall Pilates, a free program available on YouTube.

The Yoga Go option was designed specifically for me. I answered some questions when signing up as to my preferences for workout length, fitness goals, current fitness level, and comfort level with Pilates. And I could respond each day to how I felt about the workout. Responding that it was “easy,” would mean a slightly more difficult workout the next day. I really liked this feature. Rachel’s Fit Wall Pilates gave me the opportunity to dive right in with the Day One workout. Both options advertised a 28 day program, which I thought was a good amount of time to see if I liked the exercises, and if they yielded results. In my case I was looking for some toning in my abs, glutes and thighs, with some ability to get my heart pumping, and was also looking for some lower numbers on the scale.

Requirements were simple: A yoga mat and some clear wall space. You do need a decent amount of wall space as some moves are done with your back on the floor and feet on the wall, and others are done standing, with your back against the wall. I set up in my basement and needed to remove a couple of framed photos from the wall in order to leave space for full movement. Both Programs offer good video, with verbal instructions for moves, which is good, because most of the moves were not familiar to me. I found Rachels Fit Pilates to offer more down to earth explanations, enabling me to sometimes figure out a move just by listening. But I also viewed it on my laptop, which meant that if I needed to look at the visual, I could see better than the Yoga Go app which was on my phone. I often needed to pause both versions–but Yoga Go in particular–to allow time to move between positions and figure out the mechanics of the next movement. The Yoga Go phone app workout also required me to move the phone occasionally as the workout progressed, depending on whether I was doing a move standing up versus lying on the floor. That was a little cumbersome. Another feature of the Rachels workout that I really liked, was she often showed a basic version of the exercise, and then a more challenging version, so you could adjust the workout to fit your fitness level, or your energy level on that particular day.

Neither option offered broader advice, like how often should I workout, and when, and should I alter my diet? It’s possible that that information is available somewhere in the programs, but I was not able to locate it after a quick search, and it never came up during the actual workouts. I would have appreciated something like that. I’ve always been a firm believer in rest days, and my schedule does not really allow for a workout every day. I had the impression that the 28 day programs were every-day-for-28-days which surprised me. I continued to take off days while I worked through both programs. I did complete 28 days of both programs, but it did take me longer than 28 days to accomplish that.

I like that the workouts are short, most in the range of 15-20 minutes, which allowed me to double up on some days, doing both the Yoga Go and the Rachels. Or I sometimes added a walking workout to one or the other of the Wall Pilates workouts. I also added in an occasional upper body dumbbell workout, as I felt the Pilates didn’t emphasize this as much. Rachel’s Fit did incorporate one or two days of light upper body moves with weights, but Yoga Go never did. I did often feel sore the next day, particularly with more lower body workouts, and I was sometimes out of breath, more from the strain of the movements than from high energy movements. I did find some of the moves to be challenging, both in the mechanics, and in the sheer muscle and flexibility components. If you were just watching the video, it would look easy and not very challenging, but the completion of the moves was more strenuous than I expected.

I would definitely say that there is a strength component to Wall Pilates, which is most often done with only your body weight for resistance. If you think body weight alone can’t garner results, do a few pushups, and then let me know what you think! Pushups are generally considered to be one of the best full body strength builders out there. But I agree with most experts, who say that if you really want to build visible muscle, you will need to incorporate weight bearing exercises into your daily routine. But make no mistake, Wall Pilates is still a workout. I often struggled to complete the repetitions, and felt soreness the next day. You may not be entering a bodybuilding competition following completion of the program, but it WILL build muscle, so it can change how you look. .

Cardio? While Pilates is not high impact aerobics like running or jumping, it does still improve cardiovascular health by raising your heart rate and lung capacity. When your exercises pick up the pace, or require more stamina on your muscles, you are also working your heart. I frequently found myself breathing hard even though I was performing slow movements. In addition, the slow, fluid movements and focus on breathing and proper form, can be relaxing and lead to reduced stress, which is always a win.

Pilates and Wall Pilates are easy on joints and limit risk of injury. As with any strength exercise, proper form is important, so go to a class with an instructor, or watch a video to be sure you’re maximizing your benefits and minimizing injury risk. Pilates includes a lot of stretching, which can improve your flexibility and range of motion. If you’d like to test this theory, pay attention to your flexibility as you begin the program, and then check it at the end to see if there has been improvement. One simple way to do this is with the old standby of reaching to touch your toes. Pilates is a great workout to try if you’re a beginner exerciser, recovering from an injury or an older adult. Or if you simply prefer less intense workouts.

After completing both programs, I did see some toning. Nothing drastic, and no real weight loss, but to be fair, I did not alter my diet at all, which I’m sure would have resulted in more noticeable results. I think the most telling factor is that I’m going to continue working the program, albeit selectively. The Yoga Go program will continue to get more challenging as I rate each workout, and with Rachel’s Fit, now that I’ve completed the full 28 days, I can go back and choose which workouts to do, so if I want to focus more on abs, I can do that particular workout for a period of time. I do still hope to have continued results with toning and improvement in flexibility and balance, as these are functions that can be beneficial in performing all of our daily activities. And I’ll continue to add in other types of workouts, and try new things that come along, so I never get bored with exercise, which is such an important factor in my life.