Lets Stretch!!

Let’s Stretch!

Stretching, particularly "static stretching," is a cornerstone of exercise-to-music classes. This form of stretching has been scientifically proven to enhance flexibility and improve joint range of motion.

Over the course of my 30+ years of teaching, the "when" and "how" of stretching have been continuously researched and debated. While some studies suggest that stretching before or after exercise may not significantly reduce injury risk or muscle soreness, current research indicates that post-exercise stretching remains beneficial for most people—especially for older adults. Deciding when and how to stretch ultimately depends on the instructor’s expertise, the participants' age, and the class activity.

Here’s the general guidance for stretching:

·       Warm-Up Stretches: Incorporate light stretches 10–15 minutes into your activity (or even longer in cold conditions). Hold these stretches for 8–10 seconds to prepare your body without overextending.

·       Post-Workout Stretches: After your workout, stretch each muscle group for 20–30 seconds. Focus on correct alignment and posture for maximum benefit. These stretches can be done standing, seated, or lying down.

For everyday life, integrating a simple stretching routine is a wonderful habit. Did you know a warm bath can act as a quick warm-up for your muscles? If you’re feeling confident and agile, you can even attempt stretches in the bath—just tread carefully!

If you’re unsure about technique or need a bit of encouragement, attending a class can help you learn these stretches safely and effectively. Below are some key stretches for major muscle groups to incorporate into your routine (no, not in the bath!).