Nothing Like a Good Stretch – by Alison Crane
Have you ever watched a sleeping cat suddenly stand up, stretch and then lay back down to sleep? Cats
have capitalized on the benefits of stretching. We can benefit from incorporating stretching into our routine, too.
Every morning I stretch before getting up. Taking a moment to stretch helps me move easier and prevents
catches in the muscles or feet that can cause a tumble. My husband has plantar fasciitis; stretching his feet before
rising impacts how he walks for the rest of the day.
Stretching increases flexibility and improves range of motion. For someone who has poor circulation (like
me), stretching increases blood flow to the muscles, which can prevent injury and speed recovery. Stressed?
Stretching relaxes those tense muscles.
Ready to stretch? There is a right way and wrong way to stretch. When stretching you need to be relaxed
with your focus on the muscles being stretched. You should feel a stretch but not pain. Your muscles pushed too far
or bounced can tear. Slow, relaxed movements allow you control and give you the benefit without risking damage.
Five to ten minutes of warm-ups before a workout can actually increase how long you are able to exercise.
Warming up increases the temperature of muscles by increasing blood flow, which makes the muscles more limber.
Several minutes of general movement (swinging the arms or walking around) or performing the exercise at a slow
pace will work.
Anyone can stretch. Regardless of age, flexibility or fitness level, we can stretch any time, any place. There
really is nothing like a good stretch!
If you would like more information on stretching and easy exercises that improve your physical fitness,
contact the Garland County Cooperative Extension Service (GCCES) for our fact sheets and our low cost exercise
program, Extension Get Fit. Visit www.uaex.edu/counties/garland, Facebook @ Garland EGF or UAEX Garland
County Family & Consumer Science, or call 501-623-6841.
Alison Crane is a Family and Consumer Science Agent with the GCCES. The Arkansas Cooperative
Extension Service offers its programs to all eligible persons regardless of race, color, national origin,
religion, gender, age, disability, marital or veteran status, or any other legally protected status, and is an
Affirmative Action/Equal Opportunity Employer.
