Why You Should Stretch Before Bed

If you stretch in the morning before getting up, you know it can be a great way to let oxygen into the bloodstream. It perks muscles up, allows them to breathe, and is a quick way to jumpstart your entire body for the day. And those are only a handful of perks that come with muscles that are regularly stretched. It can also be beneficial to stretch at night – essentially "waking up" the muscles before bed. 

Why? Stretching also relaxes and soothes the muscles. It helps ease them into rest, and pulls out excess tightness or tension that was hiding deep within. Focusing on the back especially will also help your spine and bones settle, which can then reduce sleeping pains. As we rest, the body often falls into awkward positions, which then cause aches and pains. But by promoting better alignment early on, you can reduce these painful layouts before they take place. 

Do You Need a Routine?

Maybe. If you have a particular area that bothers you (any time of day), talk to a doctor or sleeping specialist about stretches that might help. Either by toning, or strengthening a specific area. Or, experiment on your own and see which movements provide the best relief. Tips and tutorials can also be found online, especially when using props like a foam roller or a stretching band. You might even find that you like additional stretches from a workout perspective, not just because they help you relax. 

Stretching, when paired with a healthy sleep routine, can work to greatly increase your body's efficiency levels. As well as your ability to res and ongoing comfort patterns. Consider starting your own stretching regimen for an easy, effective way to prep your body for deep and restful sleep.  

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How Often Should you Be Stretching?

Stretching the muscles is a simple and satisfying say to improve health. Not only does it add strength and increase the blood and oxygen flow, as well as expanding flexibility, it makes the muscles feel good. Which, in turn, makes you feel good. It's like a mini workout that can be achieved just by reaching for your extremities. An easy movement that can be done quickly, or drawn out in order to gain more muscle attention. Because of this ease of adaptability, and due to its intense benefits, stretching has long been seen as a go-to health factor. 

But how often should you be doing it? And what muscles need the most attention? In general, it's difficult, if not impossible to "over stretch." While it's still working the muscles, it's not doing so in a strenuous manner. While you should always check with a doctor, stretching can be done on a regular basis – when you feel sore to ease pains, or to wake yourself up if feeling tired. There are even (slightly controversial) studies showing that frequency in stretching isn't important. So long as you're doing it regularly, results will be seen. Others will learn their specific bodily needs and adjust stretching habits accordingly. However, one should also stretch a few times a week – two or three sessions – in order to get the most out of their efforts. More is certainly acceptable, while less can prevent muscles from reaching their full health potential. 

Whether you're a life long stretcher or are looking to get into the practice, there's plenty to consider. However, so long as you're on board with stretching, healthcare professionals and laymen alike agree that it's a step in the right direction. 

Start stretching today (and a few times a week) in order to start benefitting from this simplistic, yet extremely effective, method. 

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Yoga Poses to Help Ease Neck Pain

A crick in the neck – whether recurring or a one-time thing – is downright uncomfortable. The pinching and pressure makes it hard to enjoy the day, let alone get through it without the assistance of a pain reliever. But luckily, there are a number of stretches and poses that can help ease your burden. Look to these simple yoga moves the next time you’re feeling down in the neck.

Cow Face Arms

Yogies will know just how to achieve this move. And for the rest of us, it’s done by kneeling all the way down on one’s mat. Then taking the hands and holding them together just below the nape of the neck so that one elbow is pointed toward the ceiling and the other the floor. Hold for several deep breaths to get the best results.

8-Point Shoulder Opener

This pose is done with the help of a block. Place your head on top of your rectangle while laying on your back with the knees up and feet on the floor. Next join your hands behind the back and place to one side of the body. Just remember this is a deep stretch, so ease in with caution!

Shoulder Opener on Blocks

Another pose with a block, this time take your prop and place it on its tall end. Kneel all the way down and place your elbows on top of the block. Slowly start to lower the head as deep as feels comfortable. This one can be held slightly longer, especially as it allows you to stretch deeper the longer you relax.

Other yoga moves that help the neck include shoulder openers, fish or supported fish pose, thread the needle, spinal twists, and other gentle variations that allow the neck to stretch, but without applying too much pressure in the process. 

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5 Surprising Moves to Reduce Back Tension

A stiff back is a condition that can affect anyone. At any time. Whether or not they regularly suffer from pains or muscle twinges. A “wrong” sleeping position, excess exercise, or even a rogue spasm can cause the body to act up unexpectedly. When these pains take place, however, it’s important to know how to naturally reduce their effects. While medicines certainly take care of pain, they fail to work on the issue at hand.

The next time your back acts up, consider one of these surprisingly easy moves to help reduce tension in a natural and effective manner. 

5. Leg Swings

Stand up straight and swing one leg at a time to work and loosen the lower back muscles. This can be done back and forth or side-to-side. Hold onto a chair or counter for additional support. Swing each leg approximately 8-10 times, then switch as many times as desired to ensure equal muscle movement throughout the lower back.

This is an exercise that will become easier over time, especially as your muscles develop and you become more flexible. 

4. Tuck and Stretch

For this move, lay on the ground and tuck your legs into your chest as closely as possible. (This too will become easier as you get more flexible.) Here you can experiment with what feels best. Roll side to side, or up and down to increase blood flow in the upper and middle back. 

This is also a good way to essentially give yourself a massage, reducing tension in strained nerves. Hold until you feel your back begin to relax and distress (generally about 45 seconds).

3. Child’s Pose

So this one might not be so surprising, but child’s pose is a great way to remove weight from the back. Lean and hold as necessary, especially when cooling down or if the back needs a break in the middle of a workout session.

2. Hula Hooping

You don’t even need the hoop! By twisting the hips in this familiar motion, you can work the hip flexors as well as the lower back. (Bonus: it’s a great workout for the abs.)

Whether or not you choose to invest in the actual equipment, remember this move for some easy back relief. 

1. Toe Touches

Seriously. Bending at the waist and reaching for your toes can bring incredible relief to the back. All of it. This is one more move that will allow you to get more flexible as you go. Allow yourself to hang for maximum relief, then push further to the ground to obtain a deep stretch. 

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5 Things you Didn’t Know About Stretching

Stretching is often seen as a basic human need. Before exercise it helps loosen up the body, while after allows muscles to tighten and ease back into a resting state. But did you know there’s more too it than just prep and cool down work? Stretching can actually create better muscle health. And when done correctly, and on a regular basis, it’s a routine that can create flexibility and comfort, even after a serious workout. 

5. “Static” Stretching Helps Make You Flexible

However, it should be done after a workout, not before. Static stretching means poses that you hold vs. easing or moving back and forth. It’s also a great way to ensure muscles won’t be sore the next day. Remember to use this method at the end of your workout to obtain the best results.

4. Traction Decreases Joint Pressure

Rather than stretching with your own body parts (limbs or range of motion), using a prop will get you a deeper reaction. It’ll also reduce pressure on the joints. This can be done with a stretching band, leaning up against a machine or even a wall. It’s a simple way to create a more thorough stretch with equipment that’s already in your vicinity. 

3. Stretching Will Improve Posture

Do you generally slouch and slump? Whether sitting or standing, stretching helps strengthen your core. Which will then allow you to have better posture without even thinking about it. Abdominal workouts can also create killer abs that will sit upright on their own accord.

2. You Can Control What Part of the Muscle You Stretch

Seriously. Like, to a minuscule degree. This is a great way to further your exercise routine … without actually working out harder. Talk to a trainer or muscle pro about areas you should be targeting in order to get the best results. 

1. You Should Stretch Sore Muscles … And the Ones Surrounding Them

We’ve been stretching where it hurts for years, but have you been stretching where it almost hurts? It’s a simple fix to help heal faster, and strengthen for each of your next workouts. 

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Tips for Working Out During the Rainy Season

It’s springtime – and that means the birds are chirping and the flowers are blooming. But what it also means is that more often than not, Mother Nature is working to replenish her water supply. But what’s good for the earth isn’t always good for the population. Especially when that means interrupted work out schedules. While some of the most hardcore of exercisers aren’t thwarted by a little bit of rain, the dabblers (such as walkers or sometime joggers) would rather stay inside and dry than risk a session under the drops.

The next time heavy rain is in the forecast, however, consider alternate methods to keeping the blood flowing. 

Join a Gym

Though this isn’t always the most budget friendly option, it does allow a space to stay in shape, no matter what the weather is doing. Depending on the gym, it can also provide group workout options, such as classes, support systems, or even personal trainers. But the best part is, you can go as often as you want and work out as rigorously as you want. Obviously the more dedicated get a better value, but anyone can get as much or as little exercise as they desire.

Stretch Indoors

When the raindrops are falling, consider working the muscles indoors. Whether you have a defined space or just stretch on the living room floor, this can be a great way to encourage blood flow. Work up a regular routine, or just stretch out the muscles that feel the most tight to tide you over until warmer weather.

Dress Warm

Heavy downpours are no time for an outdoor workout, but when the sprinkling is mild, all it takes is an added layer. Wear a hat to protect your eyes from rogue drops, and a waterproof layer to keep your clothes from soaking through. Moisture wicking blends are also great for humid days, working to keep you dry, no matter which direction the moisture is coming from.

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What Can Stretching Do for the Body?

One of the most common cures – no matter the ailment – is stretching the muscles. Whether you’re experiencing soreness, the need to limber up, or are just looking for a quick way to get the blood pumping, this is a proven go-to move among all ages.

But what is it about stretching that provides such instant results? It’s constant versatility. With the ability to increase blood and oxygen flow while slowly toning muscles, this move can practically be seen as a cure-all step. It strengthens the muscles (which improves posture), naturally works to correct pressure displacement, and increases nutrient supply, a step that keeps you from becoming sore after workouts or uncommon movements. Regular stretching can even prevent injuries, whether caused by nerves or muscle strains.

Still skeptical about stretching?

It’s not just the body it’s good for, but the mind. Stretching, even for a short amount of time, has been proven to relieve tension and increase relaxation. Use it before a work out to get the most mentally (and physically) out of your daily routine, or simply use stretching on its own for a quick pick-me-up. Which is especially helpful during long periods of work or after a stressful day.

You can maximize stretching sessions by focusing most on the muscles that are sore, or by spending more time on different sections of the body each time you stretch. For example, start with the legs for 10-15 minutes, while paying close attention to any areas in pain, like the hamstrings or calves. Then, tomorrow look to the arms, abs, or back – and continue to rotate for a well-rounded stretching routine. With these ongoing movements you can easily increase blood flow and flexibility, while gaining some mental serenity in the process.

The next time you’re headed to a work out – or just need a few minutes to relax – consider stretching to get the most out of each movement.

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