Greetings 4am Fitness Crew.

I am writing this piece at week five of a master class in unforgiving pain because of neglecting to stretch. I actually convinced myself that stretching was optional for me – but not (for) my clients. How unbelievably stupid of me, I know.  The science is clear, according to the Mayo Clinic, “Stretching may help you improve your range of motion and decrease your risk of injury among other benefits (1). “ Other studies have pointed to the role of stretching in “improving heart variability, reducing resting heart rate in patients, and decreasing blood pressure.” Stretching has also “consistently demonstrated benefits for short-term and long-term balance performance (2).” 

In the occupational space, stretching is vital in breaking up extended periods behind a desk or any other setting where movement is not necessitated. In fact, these long sitting days and nights are directly related to chronic lower back pain and sciatica. We are all guilty of it, working overtime on a project – correct posture gets lost and in comes “awkward postures” and an increased risk of lower back pain and/or sciatica. (3)

My sciatica was totally avoidable if I had practiced what I preached. I also emphasized to my clients (that) wellness does not stop at the conclusion of our session but continues in the occupational space. Do not sit at the desk for extended periods, stretch often – if possible, get a standing desk. I obviously did not adhere consistently to my own advice; extended working days (hours sitting typing) and long driving hours seeing clients, minus minimal to no stretching cumulated in me spending December 22, 2022 in the ER and the remainder of the Holiday season in a prison of excruciating pain and sleep deprivation.  The excitement of last-minute Christmas shopping, Christmas Eve socializing, Christmas Day dinner ...  CANCELED – simply because I neglected to practice stretching consistently.

My indifference to stretching did not affect my fitness regimen until 2022. As an experienced recreational runner, I simply laced up my running shoes and hit the pavement. Five, seven miles on a typical weekday morning and ten plus miles on our weekend long runs. 

At the starting line for distant running races, I watched the other runners with bemusement as they stretched “exotically” – made no sense to me then. Makes painful sense to me now.

What I got away with in my thirties and forties and … came cascading down in 2022.  As we trained for our dream race – the New York City Marathon (2022 Edition), I was getting injured often and with longer recovery times – until I injured out two weeks before the race. My Achilleas tendonitis was the result of being injured too often and attempting to make up miles in too short of a period. I was devastated. 

Stretching therefore is absolutely necessary in both our occupational and recreational spaces. 

Before we continue further, please consult with your primary care doctor if you are experiencing persistent lower back pain or lower back pain with nerve pain shooting down one or both legs. 

Are you ready? Let us touch on the basics.

1. Authoritative Source

The American College of Sports Medicine recommends stretching each of the major muscle groups at least two times a week for sixty (60) seconds per exercise. (4)

2. Benefits of Stretching

• Improves your sense of wellbeing and wellness by reducing mental and muscle stress.

• Increases your Flexibility.

• Decreases your risk of injury.

• Increases blood flow to your muscles.

• Increases your range of motion.

• Improves your posture.

• Improves your performance in physical activities.

• Improves your recovery time from an intense workout. 

• Improves your muscle recovery from a long day at work or behind the wheel.

• Helps you perform daily basic physical tasks much more efficiently – therefore reducing the risk of injury. 

• Helps reduce inflammation and pain. 

3. What are the main types of stretches and the best time to perform them? 

a. Static Stretching refers to any stretch that is performed without movement. In other words, you will perform static stretches while you sit, stand, or lie still and hold the stretch position for a specific amount of time – 20 to 45 seconds is a safe and effective time frame. Repeating your static stretches two to three times is a very effective way to increase your flexibility.

Static stretching is most beneficial after you exercise.  After you finish your workout a static stretching routine serves as a cool down and is very effective in reducing your risk of injury and improving your recovery times. 

b. Dynamic stretching (also referred to as active stretching) involves the active movements of your joints and muscles through their full range of motion. 

Dynamic stretching tends to be functional and mimic the recreational or everyday activity you are about to embark on. Observe sprinters or boxers, their stretching movement very closely imitates the activity at hand. 

As opposed to static stretching, dynamic stretching is best performed before the actual activity - but there is a catch – and this is especially applicable to sporting activities. Before commencing the core of your athletic activity, do an easy five to ten minutes moderate pace jog, bike or even stationary cycle at the gym, then initiate your dynamic stretching routine. 

Best Free Stretching Guide Images

Mayo Clinic online platform has one of the easiest to follow guides on stretching. No exotic dangerous stuff – just simple and effective every day stretches. Click here Mayo Clinic Guide to stretches.   

 Takeaway Points

• Stretching is a MUST in any fitness routine. 

• Stretching is equally important in both recreational and occupational spaces.

• Don’t sit at your desk or remain sitting for multiples hours. Move! Stretch!

• If you have chronic lower back pain, see your doctor.

• If you experience lower back pain with nerve pain shooting down one or both legs, see your doctor.  

• Static stretching should be done after you finish exercising.

• Dynamic stretching should be done before commencing exercise.

We live in the real world, and pain is part of that reality. We however have advanced medical and therapeutic tools, along with deep cultural and spiritual traditions that can complement our efforts to remain pain free or better manage it. 

At 4am Fitness Crew we are focused and excited to live our best lives and two essential components of that wellness experience is intentional stretching and movement. Be resolute. 

Trusted Sources

1. mayoclinic.com: “Stretching: Focus on Flexibility.”

2. Veteran Affairs.gov: Improving Flexibility- Whole health Library)

3. Lis, Angela Maria, et al. "Association between sitting and occupational LBP." European spine journal 16.2 (2007): 283-298. [Google Scholar]

4. Bushman, Barbara A. "A Complete Exercise Program for Adults: Content and Commitment." ACSM's Health & Fitness Journal 26.6 (2022): 5-10. [Google Scholar]

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