Self-Care Challenge- Day 2: Stretch

A quick way to take care of your body is to do a few quick stretches. If you’re sitting at your desk right now, try raising your arms up and doing a full body stretch. When you come back to your starting position, you may feel a little more relaxed and settled.

Why does stretching feel good? Stretching releases endorphins which are hormones that improve mood and can help reduce pain. Studies have also shown that stretching activates the parasympathetic nervous system which is the opposite of the fight or flight (sympathetic) nervous system. When the parasympathetic nervous system is activated, it can result in feelings of calm and promote relaxation.

I think one of the aspects of fitness that is often neglected is flexibility. Flexibility is defined as the ability of your joints to move unrestricted and without pain. The amount of flexibility you have is known as your “range of motion.” Normally, you don’t need an exact number on how bendy you are, but if you were curious, you could ask a physical therapist or even a personal trainer to assess your range of motion using a goniometer.

Why is flexibility important? Being flexible helps us move and perform everyday tasks without pain. If our muscles aren’t flexible, they shorten and can feel tight. Likewise, if we try to move a tight muscle, it can cause injury. So, flexibility can reduce the risk of injury.

How can you improve your flexibility? By stretching!

The American College of Sports Medicine recommends, at minimum, stretching 2-3 times a week and says that stretching everyday is even better. As for intensity, they recommend stretching only to the point of slight discomfort, starting at holding the stretch for 10-30 seconds at a time.

If you want to incorporate a moving flexibility program into your day, you could try yoga, Pilates, qigong, or tai chi. These exercises incorporate gentle stretches along with movement and can be a great option for improving flexibility.

It is important to note that stretching has a cumulative effect. You won’t feel results after the first session but each and every session will reduce your risk of injury. If you’re able to stay committed to a program, you will definitely see and feel results.

Harvard Health has some excellent examples of stretches you can do everyday to help improve your flexibility. https://www.health.harvard.edu/everyday-stretching

Comment down below with your favorite way to stretch. Personally, I love yoga. It combines mindfulness and a flexibility workout all in one session. I definitely love it when I can multitask.

If you’re curious about the Self-Care Challenge, you can read more about it here.

Have a great day, all!

^{Cover photo: Photo by jean wimmerlin on Unsplash}