Exercise and Health - Page 2

My advice has always been that the basis of anyone’s exercise regime should be aimed at flexibility. Generally, people once out of their teens have enough strength to get by; it is the lack of flexibility that causes most of their physical aches and pains. Without adequate joint and muscle flexibility a false step, an extra-long reach or a quick, unexpected movement can cause pain or strain. If you are already exercising, stretching for flexibility is critical for avoiding repetitive strain injuries and keeping muscles and joints in tone.

Flexibility is best achieved with regular (and that is the key) ‘stretch and hold’ positions, which isolate specific muscle groups. There are several good books available that illustrate these stretch positions. The important thing to keep in mind is that you must hold the stretch position for a prolonged time. When first stretched, a muscle’s impulse is to contract to oppose the stretch, to fight back as it were. This natural reflex lasts for about 6-8 seconds after which your body realizes that the stretch is not threatening and it allows the muscle to begin to relax. During the next 10 or 15 seconds, the greatest health benefit of the stretch exercise occurs.

Done on a daily, or better twice daily, interval, real gains can be made in re-establishing the ‘flex ability’ that you may remember as a younger person. So many patients tell me that when younger they could bend so far this way or that and how now they can barely reach their knees. I often point out that that is precisely the reason they are visiting a chiropractor. That degree of flexibility today would be very protective.

So, my advice to readers is that you should get a simple stretch routine that concentrates on those areas in which you have lost most flexibility and perform this routine daily. The entire set of 8 or 12 stretches, each lasting about 25 seconds, will take less than 12 minutes from your morning. Morning is best, I feel, because you are at your tightest then and a good stretch sets you up for the day.

Regularity is most important. Even if you do not ‘have time’ to do all the positions, at least do 1 or 2, just to keep up the routine with an eye to establishing a habit. It should get to a place where missing your exercise would seem like starting your day without brushing your hair or showering or whatever morning routine you have that’s important to you. You would never think of leaving for work without covering all aspects of your morning routine. Why not make 10 or 15 minutes of stretching part of your morning?

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