Let’s Start With Stretching

Do you workout regularly? Have you tried starting an exercise program in the past but then fell off the wagon? Whether you do or don’t workout, it’s important to understand that even simple daily stretch routines can improve your overall health and longevity. If you like doing it and it only takes a few minutes, you might be more likely to keep doing it. It’s a common excuse to say, “I have no time to exercise” or “it’s too hard to exercise.”

These sentiments are clearly a common with very few of the population engaging in daily exercise.

It’s hard exercising regularly.

Starting an exercise program can be a daunting undertaking. Only 23 percent of American adults meet leisure-time physical activity (LTPA) guidelines, according to new research data from the Center for Disease Control's (CDC) National Center for Health Statistics. And even more alarming is the percentage of people who workout daily is even less. According to the Bureau of Labor Statistics, only 19.3 percent of the U.S. population was engaged in sports and exercise each day in 2019.

However, if you changed your mindset to start a stretching program instead of an exercise program, maybe your routine will become more permanent. Stretching allows for greater movement in joints and improves posture. It also helps to release muscle tension and soreness. It may also help increase circulation, muscle control, and improve balance and coordination. These are some of the same benefits of starting a regular exercise program.

Stretching with just the body.

There are several great stretches that you can do without anything but your own body. A few favorites are the cat/cow stretch, the side bend stretch and the hamstring stretch. Simply performing these three simple stretches target the larger, and commonly tight, muscles of the body.

• Cat Cow Stretch - Start on hands and knees with fingers facing forward. Round the spine by pulling chin into chest and pressing the rib cage upward and tail bone down. Hold. Lower into yoga cow by releasing spine and pressing belly downward, chin upward and toes curled under. Hold for 10 seconds at the top and bottom of the movement and repeat 4-6x.
• Side Bend Stretch: Side Bend Stretch with Cross: Start with feet shoulder width apart and arms overhead. Reach upward and over for 4 counts moving to reach the hand towards the ground. Then, reach up and over to the opposite side for 4 counts. Repeat 4 times and then switch sides.
• Hamstring Stretch: Start lying on the ground with hands reaching out to the side. Lift one leg up towards the ceiling and flex the foot, keeping the leg straight but not locking the knee. Feel the stretch in the back of the leg and pump the ankle flexing and pointing 10x. Then lower the leg back to the ground and repeat on the other side. Perform 4-6x on each leg.

Stretching with Props.

Some stretches can feel better by using simple props like yoga blocks, small yoga wheels or even a Pilates ball. These fitness tools can be helpful at deepening or assisting stretches. Plus, investing in an easy-to-use tool can help motivate you to use it.

Here are two great stretches that can be used with a yoga block, small yoga wheel, and Pilates ball.

Yoga block:

Chest opener. Start lying down with yoga block under your shoulder blades and a second block under your head. Gently reach the arms to the side. Allow your head to tilt back and rest on the block and feel the stretch in your chest. Hold this stretch for 30 seconds.

Forward straddle fold: Start in a straddle position with yoga block on the floor in front of you. Hinge from the hips and place hands on the block to assist the forward stretch. Feel the stretch in the back of the legs and lower back. Release the head to hang downward and release tension in the upper body. Hold for 30 seconds and slowly roll up and repeat. Knees may be bent to start and work on straightening the legs to deepen the stretch.

Yoga wheel:

Chest opener. Start lying down with yoga wheel under your shoulder blades with feet on floor and knees bent to start. Gently reach the arms to the side. Allow your head to tilt back and slowly walk the legs out to increase the lower body stretch while feeling the stretch in your chest. Hold this stretch for 30 seconds. Play with the rolling of the wheel to adjust the stretch to other areas of the upper body or gently roll out the spine.

Forward fold:

Start in a straddle position with yoga wheel on the floor in front of you. Hinge from the hips and place hands on the top of the wheel to assist the forward stretch. Slowly roll the wheel forward away from the body. Feel the stretch in the back of the legs and lower back. Release the head to hang downward and release tension in the upper body. Hold for 30 seconds and slowly roll up and repeat.

Pilates ball:

Chest opener. Start lying down with Pilates ball under your shoulder blades with feet on floor and knees bent to start. Gently reach the arms to the side. Allow your head to tilt back and slowly walk the legs out to increase the lower body stretch while feeling the stretch in your chest. Hold this stretch for 30 seconds. Play with the rolling of the ball from front to back and side to side to adjust the stretch to other areas of the upper body or gently roll out the spine.

Forward fold: 

Start in a straddle position with Pilates ball on the floor in front of you. Hinge from the hips and place hands on the top of the ball to assist the forward stretch. Slowly roll the ball forward away from the body. Feel the stretch in the back of the legs and lower back. Release the head to hang downward and release tension in the upper body. Hold for 30 seconds and slowly roll up.

Andrea Metcalf is a celebrity fitness expert specializing in functional fitness including flexibility training. With over three decades of experience in the fitness world, a best-selling book, and more than 500 media appearances, she is a trusted fitness and wellness expert.