Exercise & Fitness Articles

Your arms extended next to your ears, your fingers interlaced and your legs extended. Deep exhale. Mmm? Stretching feels great and most of us do it instinctually first thing in the morning. According to Bob Anderson, an author of Stretching at your Computer of Desk, stretching reduces muscle tension, improves circulation, reduces anxiety, stress, and fatigue, improves mental alertness, decreases the risk of injury as well as makes your work easier.

For athletes, stretching can prevent multiple injuries and muscle soreness. John Mehman, 35 runs marathons for fun. ?I always make sure to stretch, especially my hamstrings, before and after each run,? says Mehman. So how much exactly should you stretch?

Doctors Ian Shrier and Kav Gossal of Montreal checked the medical database Medline and the sports science database SPORTDiscus for articles on stretching to help muscles relax and lengthen after being contracted, according to CNN.com. They found out that only one post-exercise stretch of 15 to 30 seconds per muscle group is needed for most people, although some people or muscle groups may need more. After the fourth or fifth stretch, stretching seems to make muscles tighter instead of more relaxed, they said. Larger muscle groups such as the hamstrings benefit more from repeated stretches than do smaller muscles such as the biceps.

Stretching shouldn?t take a lot of your time and it can be free. Try drawing your heels to the floor behind you, while having your palms on a wall in front of you before and after each workout. Look down at the floor while performing this stretch. Chances are your hamstrings are going to like it and feel less sore. You can also extend your arms towards the sky, interlace your fingers, opening your palms up. Stay here and breathe, stretching the arms and the spine. Now, keeping this position of the arms, extend your torso to the right, stretching the left side of the body. Now, reverse it, stretching the right side. Place your hands on your waist, bend your right knee and extend your left leg into a deep lounge, stretching the groin muscles. Change sides. Step your feet hip-width apart and fall forward, holding the opposite elbows. Drop your head down and let your upper back release. Now get up and go for a run around the Central Park Reservoir.

You can also stretch during daily activities, such as purposely drawing your heels down while climbing the stairs in order to stretch your calves, or stretching your arms and legs during commercial breaks, while watching TV. While at the office, place your right forearm on the back of your chair, placing the left forearm on your thighs. Twist, looking over your right shoulder. Hold for a few deep breaths and repeat on the other side. This move will keep your spine supple. You can also try to rotate your head slowly, first in the clockwise and then in anti-clockwise motion. It is likely to make your posture better. Rotating your wrists in circular motion after sitting in front of a computer for a while will help you to ease the tension in that area. While shopping, rotate your shoulders back and forth in circular motion a few times, to release the tension from carrying the shopping bags.

If you prefer to pay for your stretching, the city offers multiple options. From yoga and pilates to stretching class in most gyms, you can find what you like. For those willing to try new types of stretching, there are a couple of interesting options.

Gyrokinesis class at Sal Anthony's Movement Salon is the equipment-free class comprised of graceful circular movements that stretch the spine, increase blood flow, and build strength. (190 Third Avenue, at 17th Street; 212-420-7242.)

For the adventurous, there is a Trapeze School of New York. The school?s different levels of classes offer regular stretching in between the flying. They can also teach you how to do a split in the air. Hudson River Park (917) 797-1872 . Between Vestry and Debrosses Streets.