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I know that stretching is a bit of a question mark to a lot of people. It seems so simple, and yet it is filled with mystery! Which, of course, makes it exciting, but also frustrating.
I get a lot of questions like, “Why is it that no matter how often I stretch, I’m not getting more flexible? Am I just too old?” The answer, of course, is no. You are not too old or too uncoordinated or anything of the sort.
Just as with pretty much everything else in life, time spent is important, but not nearly as important as the quality of the time spent. Right? Right.
For starters, determine what your actual goals are. Are you stretching in the morning to get your body warmed up for the day? Or are you stretching to gain lots of flexibility?
If it’s just to get moving, you can whiz through 20 or so different stretches in 15 minutes (holding each one for a minimum of 20 seconds). But if you’re going for length, you’ll need to spend significantly more time with each stretch.
For length, start with the initial easy 20 seconds, feel the softening of the muscle, hold it for another 10 seconds and then come out of the stretch. Repeat the stretch, this time holding waiting for the ease, then holding it for another 30 seconds and release. Repeat again and hold through two or three more periods of ease without coming out of the stretch. You can do this with varying intensity. BEWARE that the more you feel the “burn” of the stretch, the more sore you are going to be afterward and for the next couple of days. So, be careful, check in with yourself often and don’t try to be a hero. Just take it easy. This process takes time.
That’s right, I double dog dare you! (What’cha gonna’ do about it?! Huh?)
If you’re just starting into your spring exercise routine, try this as soon as possible. If you’re well into your routine, just choose the next high-mileage, high-impact, or race day.
After your workout on that day, use arnica oil (yes, you can use gel, or icy hot, or some other something but I prefer just the straight up arnica extract in olive oil -
Arnica Oil
I buy mine at People’s Food Co-op and it looks like the picture above. You can probably get it at New Seasons, Whole Foods, Food Front, or the Alberta Co-op as well.) ANYHOO, after you work out choose one leg, arm, what have you (preferably a limb that’s giving you a bit of trouble) and work the arnica oil into the area. And don’t confine it to just where you think it hurts. If your ankle hurts, rub the muscles all the way up to the knee – the big muscle on the front of the leg and your calf.
Don’t worry, you’ll probably feel some unpleasant things – burning sensation (from the rubbing, not from the arnica), tenderness, etc. Don’t hurt yourself, of course, but don’t wimp out either. Go slow, be gentle, but use long gliding motions to strip through the whole area. Take about five minutes to do this and then stretch the limb. After that, leave the oil on.
Why just one limb? Because if you’ve never done this before you will most likely be astounded during your next workout at the difference between the treated and untreated limbs. This is a lesson in self-care. Most likely, the treated limb will be quicker to warm up during your next work out, more responsive overall, easier to stretch, and all around happier.
But, really, why do this? Because I think experiencing this is the best demonstration of the power of self-care. Even if you don’t take time after every workout to take care of stressed-out body parts, this will hopefully persuade you to at least pay attention to the most unhappy areas.
Now, go drink a liter of water!
