Obesity is a common, serious and costly disease
The US obesity prevalence was 41.9% from 2017 – March 2020. Flexibility and stretching techniques can help get you back into shape.
What’s the best way to get started with flexibility training?
Before engaging in any form of exercise or flexibility training, it is critical to consult with a physician and obtain permission to exercise. After a complete warm-up, flexibility training should be performed.
Some trainers include flexibility exercises as part of their warm-up routine. If you are overweight, you should begin a stretching and flexibility program as soon as possible. This will help you avoid injury in the future.
Flexibility can be developed through a variety of exercise regimens, the most common of which include safe stretching exercises and professional stretch and flex classes. Yoga, Pilates, and pre-workout stretching are examples of this form of training.
The incorporation of basic flexibility exercise is one of the most crucial but frequently disregarded aspects of any solid training routine.
To ensure that your flexibility exercises are safe and effective, you should always engage with a suitably qualified/trained exercise specialist or practitioner.
Stretching is frequently the first step toward a healthier workout program, and it is critical for lowering the health risks associated with obesity. However, if you’re overweight, the force your weight puts on your joints can make some stretches unpleasant, if not hazardous. However, you do not have to abandon your physical fitness.
Instead, begin with simple stretches and work your way up to more difficult stretches and activities.
Take up yoga. A yoga class can assist you in mastering appropriate form and provide you with plenty of direction. If you feel self-conscious in a group class, though, consider a yoga DVD or a private yoga instructor instead. Yoga gently stretches your muscles and can help alleviate pain and tension, making it easier for you to graduate to more intense exercises and stretches later. If a particular pose is painful, ask your instructor how you can modify it to make it a bit easier, and steer clear of poses that encourage you to bear your entire weight on your hands. Instead, try basic poses such as Child’s pose, Mountain pose and side twists.
Before you begin your stretching routine, warm up. Muscles that are warm are less likely to become harmed. For five to ten minutes, go for a stroll, ride your bike, or play with your dog. After that, try some dynamic stretches. For example, with your hands on your hips, stand up straight and bend to one side, then the other.
Sit down and extend your legs straight in front of you to stretch your hamstrings. Reach for your toes while bending down over your legs and pausing when you feel a stretch. Hold the position for 30 seconds. Then stand up and lift one leg up toward your back to stretch your quadriceps. Your thigh should be pressed against the back of your leg. Pull your foot as high as you can comfortably get it if you can’t get it near to your back yet. Hold for 30 seconds, balancing yourself with a chair or a wall if necessary.
If you need more support, sit on the floor and use an exercise mat. Sit with your spine straight and your knees bent at 45-degree angles to stretch your hips. Pull your toes together and in toward your groin until you feel a stretch. Hold the position for 30 seconds. Kneel on your left knee and place a towel beneath your left knee for support. Bend your right knee and stand straight in front of your body with your right foot flat on the ground. Lean forward for 30 seconds until you feel a stretch, then switch legs. Try executing this stretch in front of a couch or other substantial piece of furniture if you need more support.
Bend your elbows at your rib cage and then push your arms backward as if you’re trying to put your elbows together at your back to stretch your chest and shoulders. Hold for 30 seconds when you feel a stretch. Next, bend your left elbow slightly and extend your left arm across your chest to the right side. Support your elbow with your right hand and keep your arm steady. Switch sides after 30 seconds of holding.
If any stretch is painful, avoid it. Never overextend yourself or force a stretch.
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDENTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!