Dr. George L. Dixon - "Talking Fitness"

S T R E T C H I N G O U T

Aerobic fitness, muscular strength and flexibility are the three main ways to keep your body functioning well. Stretch your muscles regularly and they will stay longer and the range of motion of your joints will increase. Why is this a good thing? It decreases the chance of a muscle injury on sudden force. Motions such a putting on shoes and bending over will be easier. Your joints will move further and get more lubricated with their wonderful natural joint fluid, becoming more comfortable. Stretching eases the tight muscles of anger, depression or emotional stresses.

Muscles become more pliable when they are warmed up. It is important to walk about or stationary bicycle for five minutes or so before stretching them. Stretching for 10 minutes every other day seems ideal. Especially before activities which use all muscle groups in erratic fashion such as tennis, basketball, soccer, etc.

Simple static stretching is safe and effective. Gradually extend your limb or other part to the point of just feeling uncomfortable, and hold there for 10-30 seconds. Repeat no more than 3 times. No bouncing allowed, it sometimes makes the muscle bleed and really tighten up.

For an example, consider the behind-the-back stretch, wonderful for arms, upper back, neck and shoulders. Sit or stand straight, head on long neck, shoulders low. Stretch your right arm up and back down your neck and spine. Bring your left arm down around and up from below. If they meet, clasp hands and hold for 20 seconds and change arms. If they don’t meet, put a sock or handkerchief in your upper hand and grasp it with your lower hand. Stretch one arm with the other, then change again, several times. Splendid.

Beginning stretches are well described in my book, "Exercise a la Carte". There is much more detail in the classic "Stretching" by Bob Anderson, Random House, at your bookstore, about $15. There is a video, too. Call 415-868-0280; email is shelter@shelterpub.com or http://www.shelterpub.com

More help is available in "Exercise a la Carte", here, at your bookstore or call 800-624-4952.