They do it to get their blood flowing and muscle groups transferring after periods of inaction, so that they ’re ready to pounce at the next mouse they come throughout.
Even Though we ’re no longer on the lookout for the following rodent, stretching is vital for our well being, and we need to do it more.
‘Stretching performs an important role in general health, health and function, and it ’s important to maintain muscle mass flexible, sturdy and wholesome, ’ says superstar Pilates instructor Gaby Noble, who teaches stars akin to Harry Types, Sadie Frost and Jools Oliver.
Flexibility is key. ‘In Case Your muscles aren ’t versatile, the variability of movement on your joints is lowered and your muscle tissue grow to be brief and tight. This tightness can lead to aches, poor posture and steadiness, as well as issue with simple tasks, like family chores, getting out of mattress and fiddling with your children or grandchildren, ’ explains Gaby, who owns Chalk Farm ’s Classical Pilates Studio, Exhale Pilates London (exhalepilateslondon.com).
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Plus, flexibility decreases as we age. Worried if you touch your toes you won ’t come up? Us too! But the good news is you can boost it. If done regularly, Gaby says we ’ll notice a change in four to six weeks.
Benefits of stretching exercises:
Stretching and looking after your muscles and joints will:
Decrease stress Reduce aches, pains, stiffness and muscle soreness Improve blood flow and circulation Enhance range of motion Improve muscular function Reduce risk of injury and falling Improve overall health Minimise joint wear and tear Improve quality of life
Gaby ’s dos and don ’ts for stretching exercises
Do:
Stretch daily. Even if you only have a couple of minutes to spare, make sure you do something. It can easily be done while sitting in a chair at work, on the train or doing housework.
Stretch your spine when you wake up. Muscles and joints have rested through the night and need waking up to prepare for the day ahead.
Mix up your stretches. This will make sure you don ’t overwork the same muscles.
Don ’t:
Overstretch. Stretching the muscle until it burns means you ’re stretching too far and frightening the fibres in the muscle, which can actually do more harm than good.
Skip stretching when exercising. It prevents injuries, reduces muscle soreness, and can help release built up tension.
Gaby shares her favourite five-minute stretching exercises:
Neck stretch
Rotate your neck from left to right, drawing shoulders down away from your ears, while lengthening the crown of your head to the ceiling. Drop your head from side to side giving a 3-second hold to every move.
Spinal twist
Lie on your back with knees bent, feet flat on the floor. Draw your knees into your chest and clasp your hands around them. Extend your left leg along the floor, keeping your right knee drawn in. Extend your right arm out at shoulder height, palm down. Shift your hips to the right and drop your right knee over to the left hand side of your body. Place your left hand on your right knee and turn your head to the right. Imagine you ’re rinsing out a towel on every breath to deepen the stretch. Repeat on the other side.
Tricep stretch
Take your arm up and behind your back and place your hand on to your shoulder blade with your elbow lifted. Take your opposite hand to guide and lengthen your elbow towards your head. Deepen the stretch by drawing your shoulder blades together and lifting away from the side of your body.
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Glute stretch
Lie in your again. Conserving your feet on the ground with your knees bent, bring your right foot over your left knee, conserving your right knee out to the facet. Carry your left knee up against your chest, whilst preserving your right foot flexed, pressing into your left knee. Take deep breaths as you deliver your knee further towards you on each exhale. Repeat on the other side.
Quad stretch/hip flexor stretch
Standing with your proper hand on a wall (or a tree, should you ’re out of doors), use your left hand to carry your left foot up at the back of you. Protecting your chest open, prolong your left knee in opposition to the ground, whilst the crown of your head is growing taller. Deepen the hip flexor/quad stretch by drawing your abdominals into your backbone and chorus from arching your back. If an additional stretch is required, slowly drop the other leg, at the same time as lengthening your body up and conserving your chest open.
PHRASES: Natalia Lubomirski.
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