Hour-long, dedicated stretch and toning classes such as our Pilates classes now have the cachet previously enjoyed by all-out, hardcore exercise classes such as spin or bootcamp classes. Their popularity is being driven by the tantalising promise of better posture and more slender, longer looking, more flexible limbs.
Indeed in our Pilates classes we take great care to stretch out all of the major muscle groups, particularly those we will be working on during the class. Stretches are incorporated into the class alongside the traditional Pilates exercises.
Until now, the fitness-focused were aware that stretching was useful in preventing injuries and improving alignment, but weren’t willing to set aside time to do it. It’s been an afterthought for many people.
The theory behind most of the class is to aid the release of fascia, the dense, fibrous connective tissue that encompasses all muscles and bones. In small amounts, fascial tissue is protective, but it accumulates if we put our bodies through intense exercise, or have injuries, and it can eventually become restrictive, limiting our ability to move freely.
We are not talking yoga. It’s a really focused approach to improving a range of movement and working on the fascial tissue that builds up when we do a lot of heavy workouts, sit for a long time at a desk or persist with bad habits such as poor posture.
As flexibility declines after the age of 35, it is important for people over that age to do some form of stretching as part of a regular routine. If you don’t, gradually you will look more hunched, round shouldered and stooped. A recent study from the University of Western Ontario showed that the average drop in flexibility of hip and shoulder joints to be about six degrees each decade from a person’s mid-fifties onwards. With women — who have a greater elasticity to start with — the decline into stiffness is less severe than with men, who need to pay extra attention to mobility as they age.
It takes at least ten minutes of daily dedication performing deep stretches and rolling on a cricket or therapy ball to make a difference. One suggestion is sitting on a therapy ball to release tension in the glutes, or using a ball to press and roll down the calf muscles after running or cycling to rid yourself of muscular tension. Painful, but the results will be worthwhile, and not just because of the way your body looks. You will become less prone to injury, walk taller, be better able to lunge for a ball in tennis or football, stretching is the one workout we should all be doing.
The six essential daily stretches
1 Slow roll down
Stand with a slight bend in your knees. Drop your head down, lean forwards a little and let your arms dangle. Start to roll down in slow motion by letting your upper back, then mid-back round. Take four or five slow breaths then slowly curl back up.
2 Child’s pose
From all fours, lower yourself slowly down to sit on your heels. Rest your forehead on the floor and relax your arms by your sides. If your forehead does not reach the floor, place some foam blocks or cushions under your forehead to raise the floor level. Hold for 60 seconds.
3 Kneeling back stretch
From all fours, lower yourself down to sit on your heels. Straighten your arms and reach your hands out in front of you. Spread your fingers and press down. Now draw your hips away in the opposite direction. Hold for 60 seconds.
4 Basic seated twist
Sit on the floor with your legs out straight. Bend your right leg and step it over your left. Wrap your left arm around your right leg and hug your leg into your body. Drop your right fingertips on to the floor behind your back and begin to turn the torso to the right, bit by bit: lower back, mid-back and shoulders, and head. Repeat on the other side. Hold for 20 seconds.
5 Diamond
Sit on the floor with a straight back (sit on the edge of a cushion if this makes it more comfortable). Bring the soles of your feet together, but move them farther away until the legs form a diamond shape. Keep your back straight and lean your upper body forwards. Hold for 60 seconds.
6 Tortoise
Perform “Diamond”, but this time allow your back to round and let your head drop downwards. Rest your forearms on your legs or slide them under your legs and hold on to your feet. Hold for 60 seconds.
Taken from The Stretching Bible by Lexie Williamson (Bloomsbury Sport, £16.99) and from a Times article from Saturday June 23 2018