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WFH? Aging Joints? Active Lifestyle? You Need To Start Stretching Now

Wherever you are in your fitness journey, you’ll benefit so much from incorporating stretching into your routine—and here are workouts you can do and classes you ca

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Jovi Figueroa

<p>It’s easy toshrug off the need for stretching, whether you’re an active individual orsomeone who just wants to start trying to be more fit. </p><div><br/></div><p>Before andafter a jog, you’re in such a hurry to start running or go for a bite afterwardsthat stretching almost feels like a chore. Stretching before swimming? Ridiculous!You see your friend stretching before a friendly competitive badminton match? Youfeel like they’re taking things too seriously. </p><div><br/></div><p>But thesebackwards attitudes towards stretching is not helping anybody—especially not yourself,since stretching is actually such a useful habit that comes with cumulativeeffects as you age.</p><div><br/></div><p>There aretons of benefits to stretching, and the benefits and uses of this activity—and thekind of stretching that you may need—vary from person to person. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/a636b06a-f0f6-49fd-aead-8b89466f9050_stretching.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><div><strong>Related Story: </strong><a href="/wellness/fitness/workouts-for-every-season-in-your-life/31096" target="_blank" rel="noopener noreferrer">Workouts For Every Season In Your Life</a></div><div><br/></div><div><strong>Stretchingcan counter the negative effects of extended working from home and desk work</strong></div><p>Working 8-10hours straight in front of the computer has become a norm for many, especiallyduring the pandemic when many employees transitioned to a work-from-home setup.When we work from home, we’re less conscious about staying seated and hunchedin front of our laptops and PC all day, we’re less invested about improving theergonomics of our workspace, we’re less conscious about the way we sit improperlyand crane our necks for hours on end, and there’s little standing up for breaksbecause there are no co-workers to invite us to get <em>merienda</em>.</p><div><br/></div><div><strong>Related Story: </strong><a href="/wellness/fitness/adidas-sports-bra-revolution-2022/32451" target="_blank" rel="noopener noreferrer">Find A Sports Bra That Truly Supports You. Here&#x27;s How!</a></div><p>Because ofthese bad habits, it’s easy to develop bad posture and pain in our backs andnecks. Sitting all day also tends to tighten our hamstrings and weaken ourgluteal muscles, which can lead to muscle strains and tearing of muscle fiberswhen sudden bursts of energy are required from us such as tiptoeing to reach ahigh shelf or running after our dog who slips out of the gate.</p><div><br/></div><p>What’s evenmore frightening, according to <a href="https://www.yalemedicine.org/news/sitting-health-risks ">Yale Medicine</a>, many medical research has also foundprolonged sitting to be linked to increase risks for diabetes, poor hearthealth, weight gain, depression, dementia, and multiple cancers.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/2d11668e-d72e-4017-9463-f4c2c44bfbfc_wfh.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><p>To preventthese scenarios, <a href="https://www.backinmotion.com.au/blog/article/why-is-stretching-so-important">Dr. Eric Holder</a>, a psychiatrist who specializes in PhysicalMedicine &amp; Rehabilitation, Orthopedics &amp; Rehabilitation recommendsstretching or moving every 30 minutes during a long work day. In fact,stretching habits while working will not only prevent your risks for diseasesand weaknesses, but help can also help boost the flow of blood and oxygen toyour muscles. Back In Motion Health Group says that the increased circulationto the soft tissue during stretching can result in a natural spark in yourenergy levels. Think of it as natural caffeine.</p><div><br/></div><p>For a quick 5-minutestretch for your back and neck when you’re working, check out these easystretches from Back Intelligence.</p><div><br/></div><div><br/></div><div class="youtube-iframe"><iframe width="400" height="345" src="https://www.youtube.com/embed/KPWBUYpsWSY" frameBorder="0" allowfullscreen=""></iframe></div><br/><div><br/></div><p>For somethingmore sustainable, incorporate a short stretching routine into your schedule aftera long work day. This 15-minute daily stretch routine from Maddie Lymburner ofMadFit will do so much for your body and help you release all those tightmuscles after a full day of desk work.</p><div><br/></div><div class="youtube-iframe"><iframe width="400" height="345" src="https://www.youtube.com/embed/PhJAAp9v2N0" frameBorder="0" allowfullscreen=""></iframe></div><br/><div><strong>Related Story: </strong><a href="/wellness/fitness/how-to-build-a-sustainable-workout-routine/31061" target="_blank" rel="noopener noreferrer">This Is How You Can Build A Sustainable Workout Routine For Long-Term Success</a></div><div><br/></div><div><strong>Stretchingprotects our mobility as we grow old</strong></div><p>Everythingchanges as we age. Our metabolisms go slower, our energy goes down, and oursoft tissues naturally weaken and deteriorate, which can drastically affect ourmobility. And mobility is such an important part of our lives as it helps us doeveryday things and prevent serious accidents such as falls, which is the secondleading cause of unintentional injury deaths worldwide.</p><div><br/></div><p>But thereality is, difficulty and decreased mobility is not just something olderpeople experience. In fact, a study published in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1495195/">Journal of General Internal Medicine</a> estimated 19 million people in the US reported some mobilitydifficulty, most of them aged 50 years or younger.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/5b228c23-a2b0-4c0b-afee-6ff1883e6aa2_painful back.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><p>If we wantto preserve our muscle health and slow down the degrading of our tissues and mobilityas early as possible, this is where stretching comes in. Stretching is a verylow intensity alternative to other high-impact exercise such jogging or sports,which means even the elderly or those with little to no physical activity cansafely perform it with little risk of injury. </p><div><br/></div><p>Stretching alsocomes with cumulative benefits, meaning that the more you incorporate it intoyour daily routine, the better it can help maintain the range of motion of ajoint and relieve recurring pains in different parts of the body.</p><div><br/></div><p>Stretchingalso improves coordination. <a href="https://www.backinmotion.com.au/blog/article/why-is-stretching-so-important">Back In Motion Health Group</a> emphasizes that stretchinghelps our muscles work better, providing us with enhanced balance andcoordination. This will help prevent fall accidents and shooting pain whendoing sudden movements.</p><div><br/></div><p>If you wantto know more about how to integrate regular stretching into your routine, youcan also ask the experts at Onelife Studio, a chain of Pilates and physical therapystudios in Manila. Their promise: “If your primary goal is to get healthier, befree from aches and pains, and to look and feel good, then we can confidentlysay that our program works!”</p><div><br/></div><p>What we loveabout Onelife is they can tailor fit their regimen to whatever your needs are.But if you’re looking for a personalized stretching program, they have a Physio-ledStretch for as low as P800 per session that can help you address your body’sunique needs. <a href="https://www.theonelifestudio.com/product-page/physio-led-stretch ">Check out their Physio-led Stretch and other health packages at onelifestudio.com. </a></p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/d3198e19-d68d-40d1-9f43-74a94d9bf487_194704966_1521807258153550_4636796806264521842_n.jpeg" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><div><br/></div><div><strong>Stretchingprevents (and helps heal) injuries</strong></div><p>More than 10million sports-related injuries occur in the world every year. Those who run aresusceptible to hamstring injuries, many of those who play basketball sufferfrom Achilles tendonitis, and even those who just casually play badminton or gobiking can suffer from muscle pulls and strains if they stretch before andafter a workout.</p><div><br/></div><p>“Forathletes and active individuals, stretching is most important as warm up andcool down exercises. Especially with training, stretching prepares our muscles,tendons, and ligaments for a strenuous body workout as well as relax themuscles after rigorous exercises,” says SFO1 Yasmin S. Verzosa, a licensed physicaltherapist registered in the Philippines and acting chief of the PhysicalTherapy and Rehabilitation Unit of the Regional Health Services, Bureau of Fire Protection - National Capital Region.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/7c25bd9d-b74e-4a9b-a3e3-cdc26a60c4fd_yam.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><p>RonanCapili, a national coach of the Philippine Skating Union and a bikingenthusiast agrees with SFO1 Verzosa and emphasizes the importance of developing a good habit of stretchingboth before and after engaging in physical activities or exercises.</p><div><br/></div><p>“In almostevery advice book from any adult, stretching is always included. Personally, Ionly have one angle in advocating for it: it helps keep you away from injuries.As an athlete, you will want that,” he says.</p><div><br/></div><p>Because ofthe pandemic, many have also started becoming more invested in workouts andphysical activities no matter their age. It’s the cold truth but older peoplewho start exercising or becoming more active later in life can be more susceptibleto injuries from even the most basic and lightest load. </p><div><br/></div><p>“The bestway, in my opinion, to understand its benefit is to take note when you hearabout older people who have joints or body parts that ache from doing small andsimple movements. Compare them to those that do morning walks and runs and dotheir stretches to finish their morning routine. And as someone, who isapproaching my middle age in life, I can feel my body change and with it, theneed to take care of it more and add more effort. So take my word for it,stretching helps. Whether you&#x27;re a non-exercise person or a seasoned athlete.You will thank yourself for it,” said Ronan. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/d251d8e1-0656-4865-a5f1-78810ee62dfc_ronan.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><p>Stretching isalso not just important in the prevention stage. If you’re unlucky enough to beinjured, stretching will also go a long way in your recovery. In this case, workingwith a physical therapist will not just help you recuperate from an injury, butalso help you strengthen your body so it does not happen again.</p><div><br/></div><p>MyrandaGriebel, a physical therapist from Preferred Physical Therapy adds: &#x27;Manytimes, when we are injured, the muscles around the injury site tighten up as aprotective response. By stretching these tight muscles out, pain and sorenesscan be alleviated.”</p><div><br/></div><p>If you needprofessional help with dealing with an injury or some pain or discomfort fromyour sports or physical activity, <a href="https://www.facebook.com/physioworksph/ ">Physioworks Physical Therapy Clinic</a> is one ofthe leading rehabilitation facilities in the metro. They have amazing doctorsand physical therapists to help create a recovery or strengthening regimen foryou.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/8759bfd6-ec38-4aa0-baf0-facddb662b2b_115910478_323709008661380_7921279603270058447_n.jpeg" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><div><strong>Related Story: </strong><a href="/wellness/fitness/outdoor-fitness-activities-to-try-now/30751" target="_blank" rel="noopener noreferrer">Outdoor Fitness Activities to Try Now</a></div><div><strong>Stretchingcan decrease physical, mental, and emotional stress</strong></div><p>The benefitsto stretching is not just all physical. In fact, it is also good for our mentalhealth and emotional well-being as it has been found to relieve stress. </p><div><br/></div><p>“Stress iscarried in different parts of the body, including the neck, back, and shoulders.Studies show that stretching stimulates receptors in our brain to slow down theproduction of stress hormones. It’s also helpful in releasing hormones andneurotransmitters like endorphin, dopamine, and serotonin, which helps reducebody pain and enhance our mood,” says SFO1 Verzosa.</p><div><br/></div><p>Sincestretching is such a common recommendation for stress relief, many people willtake to yoga in order to find relief. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/7ebd3b87-d973-46ce-bb44-73aed53f16de_ekaterina.png" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div><p>While manywill argue that stretching and yoga are two completely different disciplines, thelengthening and muscle blood flow that comes with stretching is a significantpart of yoga, as well. This is why many people also find the same mental and physicalbenefits from doing both. In fact, it’s always nice to switch things and try differentthings around so you’re more motivated to stay active.</p><div><br/></div><p>VinyasaYoga, for example, is a great type of yoga that incorporates active and restorativestretching. The most well-known vinyasa sequence is the sun salutation, aflowing series of lunging, bending, and stretching asanas, and comes in manyvariations to accommodate all flexibility levels. </p><div><br/></div><p>If you’relooking for a virtual yoga class or a physical class where you can drop by,<a href="https://www.instagram.com/suryafitnessyoga/ ">Surya Yoga &amp; Pilates Studio</a> in Makati City offers regular yoga classes for beginnersand intermediate practitioners.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:950px"><span class="fr-img-wrap"><img loading="lazy" src="https://assets-metrostyle.abs-cbn.com/prod/metrostyle/attachments/b07662c3-4a7e-4b01-9d26-91233e0aed50_272126516_682646722901570_7270267042606577675_n.jpeg" style="width:950px" class="fr-fic fr-dib" alt=""/></span></span></div>If you have prior yoga knowledge and would be comfortable practicing on your own, CatMeffan posts free yoga practices on Youtube. For something more restorativeafter a heavy day at the gym or a long run, or something relaxing after a longday, check out her 30-minute Restorative Yoga video that’s friendly to all flexibilityand strength levels.<iframe width="830px" height="500px" src="https://www.youtube.com/embed/Z4pMP0n4GFA" title="YouTube video player" frameBorder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe><div><strong>Related Story: </strong><a href="/wellness/fitness/wellness-and-fitness-studios-open-in-manila-2021/29301" target="_blank" rel="noopener noreferrer">These Wellness And Fitness Studios Have Reopened Their Doors For Studio Activities</a></div>

Wherever you are in your fitness journey, you’ll benefit so much from incorporating stretching into your routine—and here are workouts you can do and classes you can take