When you wake up in the morning, what is the first thing that you do? Wipe the crust out your eye, side eye your phone alarm, gripe about having a few more minutes of shut eye. If your a night owl like me, it’s a fight. Mornings aren’t my thing. You have no choice if you want to keep the lights on. I have adapted but it’s a mother. Just built differently and not a bad thing. Some things are for some people and some are for others. You just have to make use of things. 

What I have been doing lately is becoming more positive. I already planned out (the day before) what I will be doing for the next day. With a plan in motion, I can set my eyes on accomplishing the feat for the day. That includes being positive. Finding the positive aspects in life. Knowing that by doing my job, I am helping someone. If I make someone’s day, my day is not in vain. I’ve learned to follow my passion and make the best of things. If someone is a little rough, don’t take it to heart. Turn it around and be polite. Never stoop to their level. You never know what a person is going through. They’re not aiming it at you. It’s just words, they’re not paying your bills. They’re not providing fulfillment in your life. You won’t ever see this person again, the best thing is to leave that negativity there. Move on. It’s easier said than done, especially when you’re sensitive. You have to regroup and remember, never to let any take your joy. 

My dear grandmother, tough, strong and definitely takes any mess from no one. She has the biggest heart but she is far from weak. I remember all that she told me. It helped me through a lot. I immediately go to her book of wisdom, I regroup and the next thing I know, I feel better. She was proof of being yourself, being strong while also having a heart. You can have an equal balance. 

The key, never let anyone take her life. I know she was a registered nurse but outside of that, she was the most kind person you will ever meet. It was her nature and played a part of her gravitating to nursing. She cared for people, the anatomy, making sure they were helped, Her passion. She helps so many and has succeeded in all areas in her life. A role model. 

I hope you have a role model and take their advice. Now, before I go on about my grandmother, I just wanted to give some helpful advice that will guide you through life. Not only take care of your emotional health but physical health. So back to when you wake up in the morning. 

You want to take advantage of stretching. No matter if you’re into fitness or not, you should be stretching. A good time is when you wake up. We all see it in commercials or movies, a person stretching their arms out, yawning. The good old stretch. You should as well. It makes you more flexible, energized and less prone to injury. Have you ever felt tightness or cramps? How do you feel. I bet like our favorite, the grinch. Talk about who has taken your joy. 

Stretching helps relieve all that and more. It helps you to become more healthy. How? Through stretching, you’re keeping your body active. You’re working your muscles and joints. Your making them progress. With stretching, you’re lengthening your muscles and increasing range of motion in your joints. You want these bad boys moving. 

You remember the tinman in the Wizard of Oz. How he came imobile due to lack of oil. Only Dorothy came to rescue and oiled his bad boy up. It’s the same with our muscles and joints, stretching makes them active. We want to avoid deterioration and becoming fragile. I have to stop and have a little pep talk to the seniors. 

For The Seniors What’s A Day Without A Stretch

For my senior friends, I want you to take note. I want you to be stretching. Why? It’s natural for our muscles and joints to become weary. Through all the walking and physical restraints we put our bodies through the years, things wear down. A natural cycle of our bodies includes our muscles becoming more jumbled together. Primarily as we age. We are talking about fascia. The fascia is fibrous tissue that surrounds our tissue. This is what we want to avoid. This can cause soreness and pain. 

Avoid Sedentary In Your Golden Years

You are also more sedentary. You don’t have to worry about hitting the road for employment and school. Your’e enjoying your golden years. After your years of hard work, it’s time to sit back and relax. Enjoy the many years ahead. That makes you more prone to be less active. Leading to being sedentary. I get it you, have a lot to watch on t.v. I see you with the Golden Girls reruns. How you can not turn off the t.v. If you’re not wallowing around the garden or squeezing your grandchildren’s cheeks, you’re chilling.

Move Your Body Protect Your Bones Seniors

 There is nothing wrong, just as long as you’re moving your body. We are made to move. Keep our blood flowing, joints from becoming immobile. Our muscles are strong. If you’re sedentary, your body can’t perform these wonderful attributes. We don’t want your fascia becoming intertwined. We don’t want your joints and muscles to become immobile. We are talking permanently. We want to prevent becoming paralyzed.

No Matter Your Age Stay Active

 That is why you see it all over to be active. No matter your age. We have to move. It doesn’t have to be strenuous. A few leg kicks, arm punches, shoulder circles, marching in places, any movement will do. You can do some of  these exercises in your chair, couch or bed. I will talk more about exercises for you in a future article. I do go over some here.  More importantly, stretching. This can help your muscles and joints become permanently locked up. 

You are still young and vibrant. Plenty years ahead. You have less responsibility and plenty of road ahead to live your life. Take in a game, hit the carnival, explore life. I want you to be enjoying life without the aches and pain. 

Get Older Our Bones Start To Deteriorate

As we get older, our bones and joints start to wear down. We can protect them by our diet, multivitamins, and exercise. Stretching is perfect because it doesn’t require much energy or strain your body. It’s safe (as long as you perform them correctly) and doesn’t require much time. 

Also, it’s not complicated to perform stretches. Not asking you to powerlift or do extraneous cardio. I do encourage stretching to help your bones, joints and health. I will provide some stretches you can try below. I want to prevent cramping, muscle tenderness and arthritis from setting in. I want you to be flexible and energetic. Not immobile and experiencing any discomfort. You got this. Live the rest of your years active and free. I will see you at that carnival, wink! 

Now back to the stretches shall we! 

Tell Me More About Stretching 

More Flexible When You Stretch

Not only are you more flexible through stretching but also, you prevent your muscles/joints from locking up. Stretching also gets your blood flowing and warms up your muscles. Making them more flexible to perform movement. Just like you warm up your car before driving, you do with your body. Especially if you’re about to perform exercises, you know this is crucial. You just don’t just jump in. No way. You won’t be performing your exercises at full range of motion or correctly. You are starting a little stiff and with no preparation. That is why we have the good old warm up and cool down grain in us. 

When We Stretch We Can Perform Exercises At Full Capacity

Stretching allows us to perform at full capacity. The key is not to get exhausted while performing. You don’t want to do too much. No longer than 5 minutes before your workout should do. If you want to go longer, that is fine. I wouldn’t do it for 10 minutes. You don’t want to overdo it. You can become too flexible where things become wobbly. Injuries can also happen this way. Only if you’re focused on stretches for your routine, can go as long as you want.

Stretch Before Exercising To Prevent Injuries

 If you’re doing stretches before your workout, keep them to a time constraint of 5 minutes. Never jump into your routines without prep. I know we can get into a rush but we want to prevent injuries. Your muscles are tight and need to be loosened. Stretching helps to loosen up your muscles/joints, preventing strain on your joints/body. 

Stretching Promotes Blood Flow To Our Muscles

Stretching also promotes blood flow to our muscles, which is essential. Stretching helps to get vital nutrients and oxygen to our muscles. This helps to remove toxins and improve circulation. All together, this removes soreness, tightness, and pain. If our muscles feel jumbled together and not receiving necessary blood flow, they aren’t happy. How will they receive their food? They need movement, they need vitality. Stretching helps this. You may notice that you’re being recommended to either stretch or massage when you’re sore. This is the primary reason why. Stretching beforehand or to start the day, will help combat this. 

Wait…. Warm Up Before Stretching? I Thought This Was The Warmup

Yes, it’s not a trick bag. You have to warm up before the stretches. I am not trying to prolong your workout, just trying to make sure you’re prepared. Yes, they are part of the warmup and cool down but also need prep. It’s not long, up to 10 minutes. What you can do is get involved in some light activity such as walking, jogging, leg swings/circles, calf raises, arm swings/circles. I recommend combining all these together. Try to stand up right to get your feet going. You want to prep and activate all your body parts. Also, move your head, do neck and shoulder rolls. We want to loosen up all our joints to prepare them for work. That means stretching. You will notice a big difference in your performance. 

Stretch at Work Please, Let’s Get Our Promotion This Year

Especially if you’re sedentary at work. During your break (I know PF Chang’s is calling) do a little stretching or light walk. You can do a little stretching periodically at your desk. Try to do some every 2 hours. It doesn’t have to be long. Maybe for a few minutes. You will feel much better and energized. It will take the tension away from a long day. I know we are focused on being productive at work. We also have to be on alert for our health. It’s part of productivity. If you’re in pain or feel uncomfortable, can you perform at your best, no! It all goes hand in hand. You’re helping your productivity and your health. A win for you and the office! There will be some stretches for you outlined below. 

Continuing On The Stretches Brigade

Back to our tin man example. The tin man needed oil to be mobile again. We have a witch we want to avoid and get on that yellow brick road. The same applies to our joints. There is a savvy fluid called synovial fluid. This fluid lubricates your joints. Stretching helps produce this fluid. Releasing its power onto our joints. This helps to prevent injuries and keeps our joints in top shape. A win for us all. 

Now that you get the gist of the importance of stretching, we will get into the different forms. Yes, in life we have different forms. They all have their grave importance. Explore the options and incorporate them into your lifestyle. Let’s start with Dynamic Stretches. 

Dynamic Stretches 

You see the word dynamic, it should be a hint at what type they are. Yes, you get, active, movement, and you guess it movement. These stretches involve movement rather than hold. With dynamic, you’re taking your joints through a wide range of movements that are slow and controlled. Sometimes you’re mimicking the exercises you’re about to perform but at a slower and shorter pace. They are the warm up. They are warming up your joints/muscles so you can enjoy flexibility and mobility. They use continuous motions, sometimes repetitive up to a certain count. 

Athletes Stretches Of Choice

Athletes count on these stretches. Why? More coordination is involved, as well as repetitive movement. This helps with coordination and remembering the plays. With a kazillion things on the mind, this helps bring focus to their plays. It focuses on body movements; every detail is fine tuned into coordination. This will help to uncover any weakness or strengths in your body movements. Perhaps you notice your left arm isn’t as fluid as your right. Maybe you need to work on more control movements with your right. Examine how you use them during activities. Do you notice a decrease in performance when using that arm? 

To Hit The Goal, Mimick the Flutter Kicks

Another reason they use it because it relates to the specific movements played during sports. I am sure our soccer crew love the flutter kicks. Goal! It’s like practicing without practicing. You know practicing makes perfection. How can you not improve with these movements? They are increasing flexibility, agility and blood flow to the muscles. Increasing oxygen and muscles. They are reducing the chance of injury. Psychologically, this helps the brain. With less of a worry, they can concentrate on amazing performance. How about these rings!

For my baseball aficionados, I present A-Rod. Alex Rodriguez for those who may not know. You know, our generation’s living legend. As his top fan, I notice everything before he hit the field. He was performing all types of stretches. He didn’t play. He was disciplined and really cared about his body. He recognized power was his prime strength and injuries weren’t his thing. He was very dependable and loyal, never liking to miss a game. His body was important. He was always performing some type of stretching. As we reflect, I can’t laugh at how disciplined he was. Thank you for the many years sir! 

I can’t help but think about our favorite athletes.Jordan is another. Not enough paper for him but you get the gist. Before the game, you see all types of stretches over the court. Seeing those long legs hitting the 3 point lines. What we despised was seeing our favorites in the 3- piece suit, bench beware! Just wanted to present some real world examples to help you understand the importance of stretching. It works.. It gets you going and with dynamic stretching, you will become more energetic, flexible and mobile. 

When Should You Perform Dynamic Stretches

You should perform dynamic stretches before you warm up. As these stretches involve continuous motion, you’re warming up your joints/muscles. You’re performing full motion which makes them more agile, flexible and in motion. You’re activating your joints, priming them for the workout ahead. You’re loosening up your muscles and joints, getting the blood flowing to them. You’re warming them up for the physical activity ahead. This helps to prevent stiffness and more importantly injury. You’re stimulating oxygen to your joints/muscles and body, providing energy. This can help you perform the exercises correctly, with speed and precision. A win. You are also likely mimicking the exercises you are about to perform. Adapting to the movement, you’re more likely to perform the exercises correctly. With practice makes perfection. Now onto our other friend, static stretches. 

Static Stretches

Just like dynamic, the hint is in the name. I love when names have words that give you a hint. Easy to remember. Static stretches are the hold stretches. You are stretching and holding your limbs for a specific period of time. You can do them sitting, standing or lying down.  They also improve range of motion, increase blood flow and flexibility. You’re also performing these with slow and controlled movements.

Conducting A Hold With Static

It also loosens up the muscles up the joints, flexibility and your range of motion. When performing, you want to take your muscles to their limit. You’re usually conducting the hold and keeping in that position up until 20 seconds. You can go longer (60) but 20 seconds is the standard. 

Stop If You Feel Pain

When you’re doing these stretches, never do so if you’re in pain. If you feel pain while doing them, stop. Yes you are applying pressure, taking your joints/muscles to a limit but not too far. If you feel pain, you have gone too far. You can have lingering pain, leading to soreness. We want you to be active and not be in pain. No your limit, do everything in balance. The more you do doesn’t mean it’s better. Better to do it right, protect your body!

Work Each Muscle Group

When doing these stretches, work each muscle group. This is key when performing total body workouts. You want to make sure your whole body is treated equally. If you’re working leg day, target the legs. I still want you to target all the muscle groups but focus on that area. You get the idea. Happy stretching. 

When Should You Perform Static Stretches

After your workout. You’re cooling down. Unlike the dynamic one, where you are using a lot of motion, static, you’re focusing on your muscle groups. You’re cooling down, not revving back up the engine. You don’t want to be warming up the muscles (dynamic), that should be reserved for your warm up. 

What you want to be doing is cooling down your muscles (static). You want to relax the muscles. That is why these stretches should be post workout. Your muscles have become relaxed. 

As your muscles are in a weaker state, they won’t be able to withhold peak capacity. Treat them with tender care. You can even throw in a little massage afterwards. This will all prepare you to get through the day. No soreness, pain or tightness walking around. We want to feel rejuvenated, relaxed and happy. This will also prepare your body for the next workout. We have our schedules planned out right?

Which One Is Better For Flexibility?

Static Stretches Comes Out On Top

Static stretches are better. You are elongating and stretching your muscles and joints. Your making them more pliable and relaxed. They will be more agile to be flexible. While Dynamic is better for motion. You’re warming up the muscles, loosening up. Yes, they help with flexibility but Static makes you more flexible. I would say both can go in tandem. Dynamic for the warm up and Static for the cool down. Focus on both, with more concentration on static, you will be a flexible master! Let’s get into how we can become more flexible.

Flexibility My Friends, Embrace

If we were playing Family Feud and Steve asks, who is a person you think of who is very flexible. I automatically would think acrobat. It better be on that board at 1, lol. We see them move their bodies in unique and amazing ways. Must have been a joy to watch in the jungle gym. Being more flexible allows you to do more things. You are able to perform more activities and conduct more movement. Also perform these movements better. You’re more loose, more relaxed and adaptable. You ever want to perform more dance moves, increase your flexibility. You will be able to move your body in more directions and unique ways. Try being a better dancer stiff. Good look. Like a pig n a blanket. If you’re stiff, you’re not moving, especially fluidly. 

Let’s Say No To Rigidity

You never want to be rigid. You ever watch Beyonce, Usher, Ciara, Chris Brown and my personal favorite one that is always dancing in my head, Justin Timberlake. They move with so much fluidity, everything is loose. You can’t take your eyes off their movements. I won’t get into the Jackson family. Janet and Michael are on their own level, goodbye. All masters of the game. I am highly confident they practice flexibility to help their skills. There is no way they can glide without it. 

Not to toot my own horn but I know how to light up the floor. Since the womb, I’ve been dancing. I love music and dancing goes hand in hand. I am surprised because I don’t consider myself the most flexible person in the world. I do know how to coordinate on beat and that’s about it. Coming in, I’ve been working on being more flexible. Especially for my workouts. I feel I can do a lot more moves. I’ve been eyeing my Yoga friends’ routines. It’s a goal. Yes, I’ve done some light yoga moves but would like to explore more.  Expand my horizons. I want to be more flexible so I can be better at my workouts. I am not stiff but always feel I can be better at certain movements. I am a perfectionist, if I’ve made my goal, I will work to it. My right side isn’t on par with the left. I’ve been working on this. I know I am a little off balance on that side as well. I do not like this. I want equal balance. I want you to become more flexible as well. I want you to be more fluid and less rigid. You will perform better, be more energized and take your creativity to higher heights. 

Being More Flexible Will Help With Coordination

Being more flexible will also help you during sports, recreational activities and general daily tasks. Performing activities around your house and yard, you bet. You will be able to reach for those garden tools and maneuver around like no other. Got kids, you will be able to run around with them while they deck the halls with crayons. Have the alcohol ready to take those marks off. You ever want to do a backflip or cartwheel; you are one step closer to accomplishing this being more flexible. You will also be ready for performances of your life in the bedroom. You will be able to perform more moves and move your body in ways that will make your partner yearning for more. You will also be more confident as you know you will pull off those unique feats for your partner. 

Being flexible is the way of life. It’s not a requirement but more of a bonus. If you’re athletic or want to become athletic, flexibility is your friend. You can do so much more. The name of the game is to improve; we all have room to do so. I want us all to move with fluidity so we can do much more with your bodies. We will feel more confident and be able to step up our creativity. Let’s lead the way with being more flexible this year! Now, let’s get back to how we can become more flexible. 

Be Consistent In Stretching

Well, I already rambled off stretching. Both static and dynamic. The key is to be consistent in stretching. Can start off with 3-5 days a week program. Plan in advance, that way, you will be accountable to perform. Most importantly, not to forget. Perform them before and after your workouts. Perform them on your off days (what I do). The key, don’t over do it. You know your limit, just stick to a schedule and go. 

Progress and change up your stretches. Don’t stick to the same, learn new ones as time goes on. Why? Prevent boredom and to work your body in different directions. If you stick to the same, you aren’t using all the movements you can perform. For instance, you’re used to performing upper body movements. What about the lower? You will be a rigid mess down there. We don’t have an imbalance going on.  

Deep Breathing Is The Way Of Life

Deep breathing is also a great method to madness. Breathe through your diaphragm with deep and controlled movements. Inhale big and hold (up to 8 seconds) then exhale slowly. Repeat up until You can do the 4-7-8 method. (Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds). You can repeat 3-4 times. This breathing method is good because it helps to lower blood pressure, heart rate, reduce strain, increase blood flow, reduce toxins, and improve muscle functions, reduce gas in lungs and relax. It also improves your diaphragm, which improves your breathing. 

Strength Training Is My Friend 

When we are lifting, we are concentrating on building our muscles. Tax to their fatigue, you should be straining a little on your last rep or you haven’t worked out. Progress overload, moving that weight up every week. Gains, protein, all paths to the big guns. A side bonus, the afterburn. Burning calories all day. Lighting the heart on fire (in a good way) and giving your metabolism the boost of lifetime. More muscles comes with the ability to eat higher calories, hurray. Strength training also improves flexibility.

Strength Training Improves Your Flexibility

Like stretches, you’re using your muscles and joints in controlled movement, improving fluidity and mobility. All the lifting up and putting down is moving your joints, also makes them stronger and stable. Also with the range of motion, you are becoming more adapted to keeping your limbs moving. This is improving your coordination without you knowing it. If you never performed a squat before, you probably weren’t adapted to bending your knees with weights propped on your shoulders.

 I am pretty sure just bending your lower area. Making you a little stiffer. Now that you have, I am pretty sure you are use to squatting all over the place without knowing it. Got to get a book off the second shelf, you squat. It is without you knowing. Somebody else, just bend over. You can squat or bend over, making you more flexible. I think you have the idea. With lifting, you’re learning more moves which your body adapts to. You’re working your muscles, becoming stronger. You’re able to lift stronger things and perform more activities. You’re also lengthening your muscles and depth. 

You’re also improving your bone density. If you have a dandy body weight scale, it monitors your bone density. Talk more about the scale here. If you’re losing weight, you want to pay attention. I am pretty sure you’re in deficit, not getting in all your nutrients. If you’re not strength training, then you really need to be on top of this. We need our bones. With them broken, we become immobile. Our density goes down as we get older. Natural part of aging. We can curb this with strength training. We are avoiding loss of bone density and muscle loss as we age. We don’t expect you to lift 300 pounds. A pair of light weights will do. 

I got my grandma a pair of 5 pound weights. Nice cute blue ones might I add. She is a walker, weights not so much. She is a nurse; she knows the game. Even then, she still needed a pep talk. I worked out with her, became her own personal coach. She started doing them on her own. Working out during Price Is Rite became her thang. The reward, one of her favorites, chocolates. Don’t worry, portion control all around. 

The moral of the story is, balance. Let’s prevent injuries and improve our muscles, joints and bones. If you don’t have any weights, lift something heavy. Have some large cans or jugs of water, lift them. They count as weights. You can even use resistance bands. They go up to x heavy. When I felt a little lazy, I would throw around the X heavy resistance band. You get in a great workout. They are my babies. Lift for strength and flexibility. 

Massage, Sign Me Up 

You ever crook your neck and start massaging it. Also, ever hit your leg. What do you do?  You massage. I bet you feel better after both. Well, what if I tell you a little secret, it makes you more flexible. The name of the game is to eliminate soreness, pain and stiffness. To wake up your muscles, joints and bones. To help you move with more mobility. Massaging takes care of all of this. 

We are stimulated by touch. Nothing beats massaging. With stimulation, you’re improving blood circulation. You’re pumping in oxygen, clearing out toxins. This allows nutrients to flow through. Great job massage. 

This helps reduce tightness and makes you relax. When you massage, your muscles relax. You’re releasing the tension, making them more flexible. 

Massaging also helps to improve elasticity of your tissue, making them more resilient. If you have a deep rooted scar (keloid, hytrotrophic, or cyst) massage.  Sometimes these scars can make it immobile to move one of your body parts. Also, provide discomfort in that area. 

Deep massaging helps to increase blood flow to the area, widen blood vessel, increasing oxygen. With increased oxygen comes healing. This leads to flattening the scar and eventually dissolving. Foam rolling also helps you to become flexible. The same with massaging, it helps to circulate blood flow and mobility. Place a foam roller over your body. You will see a difference. 

With everything, flexibility comes with patience. It takes time to become more flexible. The more you practice, the better you come. Like driving, cooking, using a computer, it all takes time. You didn’t learn overnight. After months of practice, you have become a master. It’s the same with flexibility. With a detailed plan and schedule you can stick to, you will become nifty at it. You will be amazed at how your body moves differently. It will be all worth it in the end. 

Now onto the stretches. Let’s begin with dynamic stretches.

Dynamic Stretches To Try 

• Arm Circles 
• Lateral Lunge 
• Shoulder Rolls 
• Jumping Jacks
• High Kicks 
• Butt Kicks 
• Heel Walks 
• Walking Quad Stretch
• Torso Twist 
• Heel To Rear
• Pushups 
• Squat 
• Knee To Chest 
• Leg Swings 
• Lunge With A Twist 
• Spider Man Walks 
• Ground Sweeps 
• Inch Worm
• Walking Lunges 
• Quad Stretch 
• Monster Walk
• Open The Gate
• Close The Gate 

Static Stretches To Try 

• Hamstring Stretch
• Overhead Tricep Stretch 
• Bicep Stretch
• Cross Body Stretch 
• Seated Butterfly
• Arm Stretch 
• Calf Stretch 
• Standing Calf Stretch 
• Quadriceps Stretch 
• Achilles Stretch 
• Full Body Cool Down Stretch 
• Glute Stretch 
• Neck Stretch
• Knee To Chest
• Chest Stretch 
• Adductor Stretch
• Side Stretch 
• Reclined Spinal Twist 

Yoga, Peace of Mind Time To Flex

Can’t leave out Yoga. I will save for a future article. An ol g to the game. Yoga also improves flexibility. How can it not. When you see it, you see the unique poses all surrounded by stretching. Check some of the poses and stretches out. Make them an addition to your flexibility game. 

Conclusion

There is so much to the fitness world, it’s always evolving. Stretching is no different. I hope I opened up your mind to this world. I want you to be the best at whatever you do. Just like our athletes, we can become disciplined. We can put our best foot forward. Improve our minds, coordination and physical well being. Stretching is deep. It helps not to keep the soreness away but improve functioning in our bodies. We want to live long healthy lives. We don’t want to be immobile. We were made to be active. No matter our circumstances. We can prevent a lot of aches and pains with prep. We have to treat our bodies like royalty. We want to live long happy and successful lives. We want to put our best foot forward. With stretching, we can prolong it. We can help our bones, increase circulation, improve muscle function and become more agile. All bonuses I presume. Get into a good routine today. Look out for follow up articles with more tips to follow. Best of luck!

How do you feel about stretching? Do you have any favorite stretches? Do you stretch during workout or for leisure? When do you stretch? Let me know in the comments!