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Stretching Exercises For Every Day
Health | September 11, 2013
I am a strong believe in the connection between our body and mind, which makes me believe even more in physical fitness and the benefits of daily stretching exercises. I notice myself right away the effect that stretching has on my mind and my mood.
I shared with you basic stretches in the video above that I do on a daily basis. I have commit to do that, because I believe that stretching and joint mobility drills play major role in preventing injuries, and slowing down the aging process of our bodies. Don’t get me wrong, our faces will still get wrinkles and no plastic surgery can yank your face back enough to make you look like you’re 20 again, but the things you can do to keep your body strong and flexible is just incredible. I’ve seen really old people performing unbelievable athletic performances and having a blast in their pain free bodies. That to me is the right goal for my retirement.
Obviously having that goal in mind, I had to set the right behavior goals for myself. In order to remain flexible and avoid any stiffness, you have to stretch every day. That’s what I realized. I remember how easier it used to be when I was younger, so age does make things a little harder, but not impossible and you just have to try harder against it. Most of us living in the modern world are hardly finding the time to exercise and go to hour long yoga classes. If you can do that, perfect. Use that opportunity as much as you can, and for those of you who can’t, make sure to watch the video above and do the stretches on a daily basis. You will notice a difference soon. The little things that you do during the day really matter. Try not to slouch when sitting by the computer. I’m sitting on the ground having my computer on the coffee table as I’m writing this post, and I try to change position every time I catch myself slouching my back and shoulders. Keeping good posture also makes a huge difference and keeping your chest up will even make you feel better inside.
Anyways, that’s all I wanted to tell you today and please let me know if you have any experiences with stretching and how long do you like to hold your stretches. Like I said in the video, I get better results holding the stretch for 3-5 minutes rather than 30 seconds, however if I have only 30 seconds for a short stretch, I use it and I do it. Every moment counts.
Best,
Z.
Private Member |
Hi Zuz, question, do I have to warm up before stretching? Because I’ve realized that when I do it I’m a little bit more flexible.
Private Member |
Not Zuz 🙂 but I relate to your question. I like to do about 20 squats, 1 minute high knees, and maybe 5 push ups before I stretch. It gets the “cobwebs” out and tunes me in to the stretching.
Private Member |
Hi Anna,
You can, but there is no need to warm up before static stretching. Static stretching is a great warm up on it’s own. Just like you don’t need to warm up before a yoga class to do yoga. I use the basic flow shown in the video as a warm up, but like I said, you can do a forward bend wherever you are and as long as you ease into it without any jerky movements, you’ll feel great.
Private Member |
Hola Zuzka! I love stretching, feels so good and helps me with some lower back pains sometimes, thanks for all the tips, love reading you and watching your vídeos. You should have and app! My husband uses the Rafael Ricafranca’s “i want six pack abs 2.0” and it’s very practical and motivating, it would be great to have yours 😉 following you from México
Private Member |
Thanks Z for the post, a very good reminder. This is something that I really need to work on!
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You’re welcome 🙂
Private Member |
Hi Zuzka
I have a very stiff neck,shoulders and daily low to moderate pain and cracking.My lower and upper back hurt too.Is stretching going to make it better or make it worse?
Private Member |
I spend a lot of time sitting, so my upper back was becoming uncomfortably stiff. When I started doing some easy yoga, it definitely helped with all the tension in my back and shoulders. I can even feel my stride become longer after yoga. For better progress- be gentle and repeat often.
Private Member |
Zuzka – as a physical therapist I can tell you the research states stretches should be held 30 seconds for 3 repetitions. From professional experience and doing yoga for many years, sometimes 3×30 sec is just not the way to go. In yoga, if you have a side that’s tighter, breathe and relax into that side a little longer. It’s normal to have one side tighter than the other. If you have tight calves, they are easy to stretch a little all day.
sI love your cool down routine from the Zcut Cardio series. That’s a great combination of stretches. In particular, thank you for the triangle pose for trunk rotation. Anyone who works at a computer all day needs strong shoulders and work into trunk rotation and extension (something upward dog does wonderfully).
And you are on the money with stretching everyday. To gain flexibility, tissue must be stretched daily to maintain steady gain day-to-day. Muscles need recovery between training sessions to repair, but they need daily stretching to become more supple.
For those asking about when to stretch: There is a very outdated notion that we should stretch before exercise to prevent injury. Stretching cold muscles is far more likely to cause injury than to prevent it. Dynamic warm-ups literally prepare the body to workout. Following a workout, cool down then stretch. If you want to do your daily stretching on a rest day, either go for a walk, jog in place, do some jumping jacks, run through sun salutation a few times – something to warm up a little. Understand that when stretching without a workout you will be a little tighter. Don’t force the stretch. Breathe into it and relax.
Can’t wait for the kettlebell DVD. BTW, I would love another Cardio series as well. And please, more recipes.
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HI Celeste,
Thank you so much for sharing your experience. I’d love to have more people professionals and enthusiasts to share their knowledge here.
Private Member |
I also wanted to say thanks Celeste! Lots of great info in here…I try to stretch everyday but I generally do the same ones and am guilty of not holding them for very long.
I, too would love to see more recipes and have another Cardio series.
Thanks again for your input!
Private Member |
Celeste, I agree with you that the stretching of cold muscles before a workout is outdated. I am a retired NSCA-CPT and I would always have clients walk, etc., to get the blood flowing and muscles warmed up, then increase the intensity of the workout exercise(s) for a duration, cool down and then stretch. 🙂
Private Member |
Hi Zuka,
I absolutely love watching all your videos here in France. They are a real inspiration for me. I particularly like the quickies. The short “don’t forget” to get it into your day ones that last several minutes.
I have been a dancer for over 40 years. I think you will find you will get a deeper stretch in your hamstrings and down your clafs if you place more weight in your toes when you bend forward as opposed to the heels. Just thought I would share.
Be well and thank you for your generous spirit and encouragement. It is most appreciated from my little corner of the planet. Yes, please more recipes.
Private Member |
Hi Zuzka, thank you for your video. I keep telling myself that ill do stretching tomorrow and never do. Your video truly motivated me, so stretching it is! I really wish I could buy your DVD on iTunes and have an app on my iPad with your power yoga.
Private Member |
Thank you! I have been looking for a stretching routine lately. You’re the best!
Private Member |
Zuz, thanks for the stretches you share with us in the video. I’ve been practicing them quite ago, as part of my stretching routine which is also a yoga routine. Those poses are a few of the most known, for its benefits to the body. The truth is I was tempted to watch the video for the pose shown in the preview. Please show us the how to for this pose.
Private Member |
Thank you for the reminder. Sometimes it is best to show people just a couple of movements, not too complicated, that they can easily reproduce. When it’s too much at a time it’s just too scary for some. So what you showed here is a great example of do-able moves, that take a minimum of time in a busy schedule.
I also wish to be able to buy your DVD’s. Since shipping to Europe seams to be such an ordeal, an online downloadable version would be a tremendous joy for all of us who live outside the States, and maybe a much handier solution for you too. If not, there are many online stores that practically sell everything with which I’m sure you could make a good deal(for example, checkout ‘zalando’ which is well spread in Europe. you would instantly sell thousands of copies, or even ‘amazon’).
I’m actually looking forward for it, since my motivation is visibly going down the drain..