Transcript Healing Through Stretching

Healing Through Stretching
The Benefits of Stretching
and Example Routines
Stretching and Bone Health
The shape of your bones is
determined by the stress that you
put on them.
Tight tissues create an uneven pull
on the bone
Relaxed muscles and flexible tissue
decrease the risk for bone injury
Daily stretching increases flexibility
and thus increases bone health
Why Stretch?
Because it relaxes your mind and tunes
your body
Stimulates flow of blood, nerve, lymphatic
fluid, and energy currents in your body.
Reduces muscle tension, which makes the
body feel relaxed
Increases range of motion
Helps prevent injuries
Develop body awareness by recognizing
where you hold stress in your body
Feel Good
When to Stretch?
In the morning after you get out of
bed; a long night’s sleep can leave
you feeling tight due to inactivity
At school or work to release nervous
tension (especially during finals!)
After sitting or standing for a long
time
When you feel stiff
How to Stretch
The correct way of stretching is a relaxed,
sustained stretch.
DO NOT bounce up and down when stretching or
you will hurt yourself.
For the first 10-15 seconds of a stretch take it
easy
The next 10-15 seconds you can push yourself
until you feel mild tension, but don’t over do it or
you may hurt yourself.
BREATHE! Concentrate on your breathing while
stretching and use your breathe to help you relax
the muscle groups that you are stretching.
The Stretch Reflex
Our muscles are protected by a
mechanism called the stretch reflex.
When you overstretch a nerve reflex
responds and sends a signal to you
muscles to contract in order to protect the
muscle
Thus if you overstretch you are fighting
this mechanism and tightening the muscle
you are trying to stretch.
Stretching Routines to Try at
Home
From Bob Anderson’s
Stretching
Morning
Stretches
Start the day with
some relaxed
stretches. The first
four can be done in
bed before you get up.
Then get up and move
around a little before
doing the last four
stretches.
Desk
Stretches
Long day at school?
Try these stretches
right at your own desk!
Bedtime
Stretches
Relax your body and
your mind is sure to
follow! Do these
stretches every night
before you go to
sleep and you will
sleep like a baby.