Stretching isn’t just for athletes. It’s a crucial and commonly neglected practice that helps your body stay youthful, flexible, and relaxed. As we age, it’s natural for muscles to become stiffer, but the degree to which depends on your habits. If you live a busy but mostly sedentary lifestyle, you may be more prone to developing tight muscles.
Regular stretching can make a world of a difference in your body’s flexibility, particularly as you age. Someone older who stretches daily can enjoy far better posture and mobility than someone younger who puts their health on the back burner.
The Benefits Of Stretching
- Stretching in combination with massage therapy can help you move and feel better by correcting muscle imbalances, increasing range of motion, reducing injury risk, and relieving chronic pain.
- Stretching before your session can help you loosen up so you stay as relaxed as possible during your massage. The less tense you are, the deeper and more effectively your massage therapist can work on your knots while helping to melt stress away.
- Stretching after your massage can feel invigorating and help to extend the effects of your massage, keeping you loose, relaxed, and aligned.
- Stretching helps to relieve stress and release tension built up from strenuous exercise, repetitive labor, or long hours at the desk.
- Stretching contributes to overall body awareness and gently reminds your body to return to healthy, aligned posture.
Stretches To Practice Before, After, & In Between Massages
Always practice caution and consult a medical professional before trying new stretches, especially if you have existing pain, injuries, or health concerns.
Experts recommend building up a daily stretching habit and holding each stretch, or each side of a stretch, for 15 seconds and repeating 3 more times.
Cat-Cow Stretch (Chakravakasana)
Your thoracic spine is the mid to upper and longest part of your spine, and its mobility plays a key role in your breathing and posture. Your lumbar spine supports your upper body and is located in your lower back, where most back pain tends to occur.
Kneeling with your hands and knees shoulder-width apart, arch your back by lifting your chest and tailbone while dropping your belly toward the floor with your chin slightly lifted. Hold and breathe before rounding your spine by tucking in your chin, chest and tailbone. Breath as you alternate between holding these positions. This dynamic stretch increases spinal circulation and mobility.
Reclined Spinal Twist (Supta Matsyendrasana)
Laying on your back, bring one knee up, and gently guide it across your body toward the floor on the opposite side, keeping your other leg extended straight. This static stretch helps to release tension in the lower back, hips, and gluteal muscles.
Seated Back Twist
Sit upright with your left leg extended and your right hand supporting you behind. Cross your right leg over so your right foot rests on the outside of your left knee. Gently bring your left elbow to the outside of your right knee. Hold and breathe. Repeat on the other side. This multi-directional stretch targets the lower back while opening the hips, shoulders, and chest.
Lunge Stretch
Flexibility and mobility in your hips, legs, and glutes are essential for posture and balance in any activity that requires you to be on your feet.
Kneel with one foot in front of the other. Extend your back leg straight behind you and maintain your balance. Gently guide your hips forward to stretch the quadriceps of the extended leg. This static stretch helps to release tension in the quadriceps and hip flexors, improving flexibility and daily movement.
Forward Fold
Standing with your feet about shoulder-width apart, slowly lower your upper body toward the floor as you keep your legs straight and your arms outstretched for balance. If you prefer to be seated rather than standing, try sitting with both legs straight forward. Reach as far forward as you comfortably can while keeping your knees unbent. This static stretch targets the hamstrings.
Bound Angle Pose (Baddha Konasana)
Sitting down, bring the soles of your feet together and toward your hips. Lower your knees toward the floor. This static stretch opens up your hip abductors. To further stretch and incorporate your gluteal muscles, lean forward and bring your chest to your feet.
Revitalize And Realign Your Body With Stretching and Massage Therapy
At the Massage Masters Clinic in Orange County, our massage therapists work with professional athletes and everyday warriors to address their unique needs and areas of pain with custom massages that seamlessly integrate with existing fitness routines.
Whether you are new to massage therapy or seeking to enhance your wellness journey with stretching, yoga, or other modalities, our experts are committed to helping you enjoy a more comfortable, pain-free life full of health and vitality.
Call Us Today: +17142423390
Contact Us: https://massagemattersclinic.com/contact/