Importance of Stretching and Where to Do It in Castro Valley

Stretching is important. Many of us live sedentary lives. Commuting, sitting at a desk all day and then another long commute.

By the time we get home many of us feel achy just from a day on the job. Even if you don't work out or you are not an athlete, stretching can still help you feel better.

Stretching helps improve your flexibility, improve your blood flow and even improve your posture by lengthening  your muscles. Stretching will keep your muscles and tendons healthy. We often overlook it but stretching can make a real difference in how you feel each and everyday. 

A stretching routine will help you improve range of motion and as said before, improve your flexibility. Take a few moments and look up some stretches online, download a stretching app on your smart phone or take a look at my facebook page where I post a stretch of the day.

Set a timer for once an hour and take a few minutes to do some basic stretching. If you sit at a desk all day get up and move around as much as possible. Take a walk around your office space and do a few lunges.Your muscles will love you for it.

Castro Valley is full of places that you can get out do some walking and add in some stretches. The most obvious is . There are some great stretches posted when you walk in.

Another great place to do some stretching is . I love walking here on Sunday mornings and using the bleachers to do some hip extensions and lateral bends. The warm up really helps you get the most out of your run or walk. 

Ready to take your stretching to the next level? Sign up for a yoga class. We have a couple of studios here in Castro Valley. My personal favorite is The Yoga Company. The atmosphere and staff really help you to get stretchy and zen-ful.

In my massage practice, I always stress the importance of stretching. Often facilitated stretching is used during a session. Facilitated stretching utilizes active motion and measured bodywork to enhance motor skills and increase flexibility. 

I even incorporate stretching into mommy-hood. When my little guys get over anxious, I sit them down and do some yoga for kids — stretches we learned at the Yoga Company. It refocuses their energy and calms them down.

Below are a couple of stretches you can easily incorporate into your day.

CHEST (doorway stretch)

Hold: 30 - 45 seconds
Sets: 2 per side
Times Per Day: 2

Preparation
• Place your hand against the door frame at shoulder height

Movement
• Brace your abdominals, retract the cervical spine. (Neutral Spine Position) 
• Slowly turn your body away from the door until you feel a stretch across the chest as well as the shoulder and bicep.

Tips 
• To increase the stretch raise the sternum and or increase your rotation. 
• Avoid twisting the spine.
• Can also be done against a tree, wall, pillar, car door frame, etc.

HAMSTRINGS

Hold: 30 - 45 seconds
Sets: 2 per side
Times Per Day: 2

Preparation

• Option 1: Lie on your back with feet flat. (basic)
• Option 2: Stand with one foot on a raised surface. (advanced)

Movement
• Opt. 1: Brace your abdominals, grab the rear of your raised leg and gently pull it towards your chest. Keep your back flat, do not allow the hips to roll up. 
• Opt. 2: Brace your abdominals, slowly lean forward from the hip until your feel a strong stretch in the hamstring area. 
• Hold for 45 - 60 seconds. 
• Return to the start position and repeat on the opposite side.

Tips 
• Be sure not to round your back when leaning forward. (Opt. 2) 
• A chair,or a step can all be used for Opt. 2