Aging Backwards Tuesday Tips #18: It's a Stretch

I have always loved a good workout, but I didn't like to waste time with trivial stuff, like stretching. Did I say trivial? Oops! I got a "trivia" lesson a few years ago while on a trip to New York City.

I was advised not to miss breakfast at Norma's in Le Parker Meridien Hotel on W. 57th Street. To the right of me sat Geraldo Rivera and to my left sat an elderly man and his companion, a young woman who was a gerontology researcher. We struck up a conversation as I'm prone to do just about anywhere with almost anyone. I found myself chatting with none other than Bert Morrow, Olympic hurdling champion and star of a famous Chiquita Banana television commercial. Talk about Aging Backwards! Mr. Morrow started hurdling at age 69! At some point in the conversation, I asked him, "What is the key to longevity?" He gave me a one-word answer: stretching.

We then talked for a while about stretching and other topics, but that one word hit me hard and has stayed with me. It's so simple, but so often overlooked. There are numerous benefits to stretching, such as increasing flexibility, lowering the risk of injury, boosting energy, decreasing stress, increasing blood and nutrient flow to tissues, increasing range of motion and improving posture. Stretching can improve appearance, lengthen muscles and give that lean, toned look. It is a great warmup or cooldown and improves muscular coordination, as well as prevents soreness and promotes faster recovery.

Tips for Stretching:

1) Warm up first. It's best to stretch after your muscles are warmed up, such as after a few minutes of low-intensity walking or other gentle movements. If you're short on time, try stretching immediately after a shower or even in a hot bath. The warm water will increase muscle temperature enough to make the muscles more flexible. If you belong to a gym, check with the trainers for suggestions or check with your physician before starting any workout program.

2) Try buddy-stretching. When stretching with a friend, you can use each other for resistance and motivation, but be gentle.

3) Monitor your breathing. Breathe slowly and rhythmically. When stretching, exhale slowly and gently stretch the muscle for about 10 - 30 seconds. Never hold your breath.

4) Do not bounce. Bouncing during a stretch can increase the risk of a pulled muscle or other injury. Bouncing seems as if it would be effective, but it actually causes your muscles to slightly flex as a reflex to the bounce.

5) Opposites attract. Always stretch opposing muscle groups such as hamstrings/quads, biceps/triceps, abs/lower back. Stretching only one of a muscle group can cause an imbalance, putting strain on one muscle and causing a decrease in flexibility.

6) Try a morning stretch. Simple full-body stretches in the morning can clear your mind and help you perform more efficiently throughout the day. Taking a stretching class such as yoga or tai chi in the morning is a great way to start the day.

7) Know when not to stretch. Avoid stretching without prior consent of a physician if:
* you have a recent fracture or sprain.
* you have suspected or diagnosed osteoporosis.
* you have inflammations around a joint.
* you experience sharp, stabbing pain during stretching.

For helpful stretching diagrams, click here and here. Click here for more information about preventing injury.

If stretching is the "key to longevity," as Olympic hurdler Bert Morrow told me, then using these tips may help you to keep Aging Backwards!