Girlawhirl's aware that the foundation of her physical well-being comes from a balance of a strong cardiovascular system, strong muscles and bones and flexibility. But she finds that most of the activities she does to “work out” focus on the first two, leaving the matter of flexibility to chance...
Truth be told, she means to stretch – and she does execute the stretches her trainer Tiffany Davidson recommends as part of her morning and evening exercise routines – but after a tough spinning class or a step routine that has her calves burning, she knows there would be a big payoff if she just devoted about 10 minutes to a handful of stretches that hit all the major muscle groups in her body
And with the key to getting a really good stretch being the 20-30* second hold, Girlawhirl knew she could use a little help. Enter Stretch-A-Minute, a strap with handles she can use to not just assist in the stretch but time it as well. As soon as she gives a little tug to the strap handles, the timer begins, and counts her down with beeps every ten seconds.
Tiffany has some helpful hints about stretching:
 |
• NEVER bounce. Bouncing causes injury and actually decreases flexibility.
• Stretching should not hurt. If it's painful, STOP immediately!
• Stretching with proper form is a MUST.
• Always EASE into a stretch. It takes a while to become more flexible, so stick with it.
• Start with joint rotations and a light warm-up before a stretching routine, or stretch muscles after they've been used, like leg stretches after a run or step routine. Please don't stretch COLD muscles.
Girlawhirl found Stretch-a-Minute online at stretchaminute.com.
* There are various reports as to how long a static stretch should be held. Some sources say as little as 10 seconds; others as long as 60 seconds plus. 20-30 seconds is the guideline for adults used by NASM-CPT Tiffany Davidson.
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.
Have a fitness question for Tiffany? Click here