Stretch Yourself Calm

Ahh, the end of class at Fusion. Not a lot of things come close to the feelings of release and pride I feel when the light switches flip off and we are allowed to hug our knees into our bodies, dripping with sweat and exhaling loud sighs of sweet relief. Then comes the most relaxing part: a few minutes to stretch, breath deeply, and appreciate what our bodies just did for us. To motivate you to not only stay for the stretching but also enjoy it, here are the advantages of taking just a few minutes at the end of a workout to pamper your muscles and your mind.

There are contradictory studies out there about when the most beneficial time is to stretch, how long to hold each pose, and if it’s even worth our time in the first place. But the one thing all experts agree on is one of the most beneficial reasons to stretch, at any time of day, is to “help your joints move through the full range of motion,” according to the Mayo Clinic, “by upping your flexibility and promoting healing between workouts, decreasing the risk of fitness injuries.” All of the moves we do to create the body we want, from pushups to lunges to those darn burpees, can be even more defined when we stretch afterwards. “After exercising, your muscles may feel tight because during training your muscle length shortens” says Nicole Palacios, a physical trainer with Self Magazine. Lengthening the tenseness out of our bodies helps define those coveted long and lean muscles we’re striving for. Sports medicine program coordinator at University of North Carolina explains “when you stretch a muscle, sensory receptors pick up the info and send it to the central nervous system, which signals the muscles to contract. If you hold steady, the muscle relaxes to protect itself,” hence the feeling of release.

One of the reasons I love Fusion is that many of the moves remind me of the dance classes I loved so much in college. Stretching like a ballerina just makes you feel pretty, long, and balanced. Self Magazine backs that feeling up, stating another benefit is “better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life.” Since stretching increases blood flow and circulation, it gets blood and oxygen moving through the body, right to the brain where it makes us take a deep breath and really release the tension of the workout and the stresses of our daily lives. Men’s Health Magazine even recommends stretching twice a day, once post-sweating and once in the evening, to enjoy the full benefits.

Back in the Jane Fonda days we did a good five minute stretch at the beginning of a workout, but these days many new studies recommend cutting out the pre-stretch and doing it after your workout when muscles are fatigued, warm, and ready to relax. (We all know Fusion got this memo!) Of course it’s okay to do some light stretching to get your body loose before class, especially if it’s the 8:30am class and your body is still asleep from rolling out of bed at 8. Okay maybe that’s just me. But the important thing to remember pre-workout is that stretching too deeply can pull muscles, so don’t push it like you would after class.

The most important thing to remember is to modify and adapt stretching to your own needs. When our instructors hit those poses so gracefully, it can be tempting to try and replicate exactly (can I have their bodies too?) But even they do it differently from day to day. Pam Curry said in class that one day she may barely be able to hold the pose, and the next she may do it much deeper, it just depends on how our bodies are feeling. So it’s important to not push too hard, and modify the poses so you are actually enjoying yourself. "No pain" says the Mayo Clinic, and “do not bounce as you stretch. It can cause small tears in the muscle, creating scar tissue as it heals, causing a tighter muscle in the end.” You push to the point of pressure, and to a pose you wouldn’t want to hold for 10 minutes, but not to the point of pain.

Not only is stretching an important part of a fitness routine, but Mallory Lister, trainer at Prairie Life Fitness says “without proper stretching, you’re more likely to have limited range of motion, which can ultimately lead to injury. Then you’re left not being able to do some day to day functions, let alone exercise.” It’s important that as we gracefully grow older each year, we keep treating our bodies with respect, and since we expect it to look good and bounce around for an hour during class, we should reward ourselves with the five minutes at the end of class. Wellness expert Peggy Hall in Self Magazine says it even gives us a “clearer mind and sunnier mood” when done a couple times a day. The good news is with all of the other things we try to do each day for our health, stretching is the most relaxing, least challenging, and quickest way to an energy and positive thinking boost.

So if you feel the urge to beat the crowd and leave as soon as the music slows down, consider how it will benefit your mind and body to truly relax at the end of class and stretch your muscles. Take those 5 minutes to breathe deeply and reward yourself for your hard work, let the stresses of the day drip away with your sweat, and go in peace to enjoy the day.

*Also remember those around you are trying to relax, and leaving early creates disruptions for students and teachers. If you must leave early it's important to get a spot near the door and respect those stretching near the equipment area as you quickly and quietly return equipment.*