Heartland Spa
Do you hibernate in the winter? Go ahead! Light the fireplace, turn on some soft music, and change into something a little more comfortable. Winter sets the perfect mood for...a little stretch! We suggest you take this winter to focus more on the one component of fitness that is the most neglected…stretching.

There are many benefits of stretching as reported from clinical findings such as improved movement, reduced muscle tension, enhanced relaxation, improved posture and coordination, reduced stiffness and delay of the physical deterioration associated with aging. (Fitness Theory and Practice, 1993, p.122).

There are basically three types of stretching: ballistic, PNF (Proprioceptive neuromuscular facilitation), and Static. Ballistic stretching (bouncing) is not recommended because it can place too much stress on the joints. PNF stretching is actually a superior style of stretching with the added benefit of improved strength and coordination. However, the technique can be complicated and often requires a partner. We recommend that most of your stretches be static stretching - slow and relaxed. Include a stretch for the following seven muscles: calves, quads, hamstrings, hip rotators, low back, upper back and chest. You should feel moderate tension when you stretch, but never pain. Hold the stretch for 30 seconds - long enough to loosen the muscles. Don’t hold your breath. As tension subsides, you can use your exhalation to stretch a little further.

Be sure to warm-up before you begin stretching (and standing closer to the fireplace isn’t exactly what we have in mind.) 5-10 minutes of rhythmic movement one or two of your favorite songs will warm the muscle tissue, improve neuromuscular coordination and facilitate range of motion.

So take this winter to Stretch: 3 times a week, 15 minutes at a time, in the comfort of your own home. In just a few months, you’ll feel like a spring chicken!!