Why do I need to stretch?
Stretching gives you the ability to maintain a healthy body, move freely, and live a pain-free, comfortable life. Developing a stretching routine keeps the muscles flexible, strong and healthy, allowing for a deeper range of motion in movement. With consistent stretching you are less likely to experience joint pain, strains, and muscle damage.
Many people think that stretching is only useful before and after any physical activity – but stretching every day regardless of your level of physical activity is crucial for your body’s health and movements in the long-run.
How often should I stretch?
The major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs, and ankles – should be stretched at least two to three times a week for the most benefits.
Our muscles tend to tighten during rest or long periods of limited movement – a consistent practice over a long period of time helps develop muscle memory and long-term flexibility.
Our programs and classes are built spending the optimal amount of time on each individual stretch to achieve the best results.
Is stretching for everyone?
Stretching is for absolutely everybody – and not just for athletes. Our services are catered to all ages, body types, and backgrounds. Irrespective of your level of activity, range of motion, or level of flexibility, we all have the same goal – to gain freedom in movement, reduce body pains, and make our movement in everyday activities easier. We all need to follow a consistent stretching routine to maintain healthy joints and to protect our mobility.
Does stretching help with poor posture?
Stretching is the best thing to do to improve and develop beautiful posture.
Developing poor posture happens gradually and without you even noticing it. Stretching consistently manages pain caused by tight muscles and helps you stay balanced. It elongates muscle fibers and tendons – and specific exercises incorporated in our stretching sessions strengthen back muscles, which open up your spine and support a healthy posture.
Is stretching painful?
Stretching can be uncomfortable, but it should NOT cause pain.
Experiencing pain while stretching can be a sign that you’re not stretching properly, or you’re stretching farther than your body is comfortable with and may be causing tissue damage.
You should extend your muscle to the point of mild discomfort only – always listen to your body’s limits when stretching and consult one of our coaches if you’re experiencing any specific pain while stretching.
Does stretching help release back pain?
When following a consistent stretching program dedicated for your back – you will be reducing the tension in the muscles supporting your spine which help relieve any back pain. The tension in these muscles can play a big role in a number of back pain conditions.
If you’ve been experiencing back pain that has lasted longer than 3 months, it may require weeks or months of regular stretching to successfully reduce the pain.
Our coaches create a training program specifically designed to target your pain or problem area., working with you to strengthen and open up the supporting muscles. We also have dedicated classes for back health and flexibility.
Can I stretch after an injury?
Stretching works to reattach the damaged muscle fibers and really supports injury recovery.
However, we do recommend a few dos and don’ts when it comes to stretching after an injury:
Scar tissue isn’t as strong and as flexible – in this case, we recommend stretching your muscles once your inflammation subsides.
For optimal results, don’t wait too long until you begin stretching after an injury, make sure you follow a consistent stretching routine and don’t push your boundaries too far.
We also recommend you incorporate different types of stretching into your routine – static, active, and dynamic exercises.
If you’re dealing with a serious injury – we always recommend receiving approval from your doctor or physiotherapist before taking on stretching.
Is it okay for me to stretch if I have a spine injury?
The spine is quite a complex structure and is designed to carry the bulk of the body’s weight – that’s why it’s really important to keep it in good shape. Regular stretching helps keep your muscles and ligaments flexible. This reduces stress on joints, and improves the flow of blood and nutrients throughout the body.
We always recommend talking to your doctor before starting any stretching program, to make sure there are no restrictions in the types of stretching you should do – especially if you’ve undergone any spine surgery.
Is it okay to stretch if I am pregnant?
Stretching can offer many benefits for pregnant women – it can help you stay relaxed, ease any aches and pains, and prepare you for labor.
However, during pregnancy our levels of relaxin increase – a hormone that lubricates and loosens the joints and ligaments of the pelvis – which can allow you to overstretch in activities like stretching and yoga.
Try not to push yourself and go deeper into poses than you would usually. Always take your stretching gently and slowly and if you’re taking up one of our group classes, be sure to let the coach leading know about your pregnancy!
To be on the safest side, we also recommend getting your doctors approval before practicing any form of stretching or yoga.
I’ve been inflexible my whole life. Am I still able to become flexible?
It’s never too late to become flexible. Some people are naturally more flexible than others, but even the most inflexible person can become flexible if they stick to a consistent stretching program and put in the work.
Flexibility is a skill that you can work on and improve at any age. Whatever areas of your body you lack flexibility, you can train to become more flexible.
People often see results after only a few sessions, but this could take longer for some! Just remember that a bunch of factors impact your progress – your joint structure, muscle mass, gender, and even your levels of stress!
How long do I need to achieve my splits?
The time is takes to achieve the splits differs from person to person.
Flexibility progress depends on a bunch of factors, such as your initial mobility and flexibility levels, your physical build, your consistency in stretching, as well as your level of activity. The more consistent your practice, the faster you will achieve results. Genetics, lifestyle, training background, consistency, nutrition and hydration can also play an important role on your flexibility progress.
Just be patient with yourself and know that with a consistent routine and positive mindset, you will eventually get there!
We have dedicated classes to help you achieve your splits, as well as one-on-one personalized sessions with our coaches to help you reach your goals faster.
Does stretching help you grow muscles?
The act of stretching elongates muscles and increases the body's range of motion and also encourages muscle growth.
Every muscle in your body is enclosed in tough connective tissue known as fascia. Fascia is important for holding your muscles in the right place in your body – by stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow!
When is the best time to stretch?
Any time is the best time to stretch – before or after a workout, in the morning, or even before bed. There are separate benefits for each of these!
You’re usually more flexible after exercise, because you’ve increased circulation to your muscles and joints. However, stretching in the morning can energize you for your day and stretching at night can promote better sleep.
Stretching should be a part of your regular daily routine, irrespective of when!