How to Stretch Effectively

In our culture, stretching is often an afterthought. If it’s included in a workout routine, it’s usually done in a hurry and often not done mindfully.

Here are some tips to help you get the most out of your stretching time:

1) Water, Magnesium and Potassium

Make sure that you are properly hydrated. If your muscles are tight and dry, feeling more like beef jerky than filet mignon, they will not respond well to stretching. 

Do you have muscle cramps or restless leg syndrome? Do you work out frequently without replenishing your electrolytes? Your muscles might be missing essential nutrients needed to fully relax. Consider eating a potassium-rich food daily and taking a magnesium supplement to see if you notice an improvement. I love Nature’s Way magnesium in the square bottle. It works well for me and many of my clients.

*Please consult your doctor before taking magnesium if you have any health issues.

2) Warm Up Your Muscles Before Stretching

When you stretch without warming up your muscles first, your body can become overprotective and your muscles may tense to keep you from stretching past your limits. You can warm up with walking, dancing, or doing something like jumping jacks, to get your blood flowing. 

You can also use stretching as a warmup by making it dynamic. Instead of doing a traditional still, static stretch, you can add some gentle movement or rocking with each stretch. This will begin to increase the blood flow to your tissues and let your body know that you are intentionally playing with the edges of your comfort zone in a safe way.

3) Breathe!

Forgetting to breathe or breathing up into your chest, can initiate a stress response and your muscles will likely resist relaxation. Breathing slowly and down into your belly cues your body to relax and let go. 

4) Deeper and Harder is Not Better

Most people believe that being very flexible is ideal and the ultimate goal. But, if we are too flexible, our musculoskeletal structure won’t have the support it needs to be stable and strong. Instead, we want to strive for a balance of strength and flexibility to have a happy body.

While you are stretching, breathing and gently rocking with it, think about playing with the edge of your comfort zone instead of barreling against it. If you haven’t stretched in a long time, you may feel extra stiff and uncomfortable. That is all the more reason to go slowly, listen and feel for what is right for your body. 

… I wanted to be a gymnast when I was a kid. I had zero ability, but I was flexible, and I would practice stretching in my room to work myself into the splits, and any other contortion imaginable. Over time, my body was a mess. My back hurt, my ligaments were over stretched, and now I have to regularly strength train to keep my joints supported. 

Please don’t compare your flexibility to the person next to you. Your body is exactly where it’s supposed to be on its journey. Delve inward as you breathe and stretch. Feel what’s happening, notice the restrictions and the improvements. 

When you begin to incorporate movement and stretching tips into your routine more frequently, you will notice that everything begins to feel less clunky and stiff. Your joints will begin to feel more lubricated, and your movements will become fluid. Let go of self judgement and enjoy the process.