Stretch Your Limits: Stretching For Beginners

It’s Time To Stretch Your Limits.

No, really! If you aren’t stretching daily, you are doing your mind and body a disservice! For so many of us who regularly exercise, experience stress and otherwise tax our bodies, we live in a constant state of contraction. Even for people who live a more sedentary lifestyle, or are seated at a desk all day, stretching is so important! Stretching is TLC for our muscles, no matter how we are using them.

I have been on my own journey with stretching, going from it being the first thing I discarded because I was too busy, too inflexible, and too wired to actually give my body the rest it needed, to looking forward to my daily 15 minutes of recovery.

The Many Benefits of Stretching

Stretching has so many benefits, like decreasing your risk of injury, increasing blood flow to your muscles, performance improvement, and of course improving flexibility. Even with all of these benefits, far too many people eliminate it from their workout routine, thinking it is only going to help serious athletes, won’t impact their own physicality or that they don’t have time for it.

While daily stretching is recommended, that does not mean every muscle has to be stretched every day. You can rotate them as you would with weights, focusing on certain body parts during each session. When I started my stretching commitment, it felt overwhelming because I was so inflexible from years of avoiding this very practice. I told myself I could do anything for 15 minutes a day!

Within a few days I already felt more pliable, and while I still would not consider myself flexible I could definitely tell a difference, both while I was stretching but also in my muscles at the times of day when I would have normally felt tight or sore, and I didn’t! Now, over a year into my daily stretching routine, I can stretch further and longer than ever before!

Here Are Some Tips To Get Started With A Daily Stretching Routine For Beginners:

Commit to a set timeframe to stretch each day. I chose 15 minutes, but you could start with 5 and progress up or even start with 20 or more! Only you can choose what will work best for your schedule and body.
Pick what time you will stretch. I like to stretch after my workout. My body is warm so my muscles are more pliable, and it is a recovery ritual I now look forward to during each workout.
Decide what stretches you will do during each session. I started with different stretching routines I found on Pinterest, and now I use a video app that has 7 different stretching routines that I rotate daily. You can do different full body routines, or you can focus on 2-3 body parts a day and rotate.
Take photos/videos when you first begin, then each month. You will feel how your muscles react differently once you start stretching consistently, but taking video or photos will help you to see it with your own eyes.
Once you are actively stretching, try to hold each stretch for a minimum of 30 seconds, ideally a minute or more. Instead of bouncing, move to the point where you can feel the stretch and hold, then take a breath and try to go a little deeper on the exhale.
Listen to your body. Notice if one side is tighter than another, if an area feels extra tight or tender, and when you feel more flexible. Tune into your body and learn from it.
As you are consistent with your stretching routine, reward yourself! After my first 30 days I bought myself a stretching mat. After that I bought a stretching rope. These are creature comforts that help me make the most of my stretching time.