Written by Tilman von der Linde*

Registered Massage Therapist

Dig in and Hang On!  The Stretches of the Century are here.

Spend a lot of time behind a computer or the steering wheel? Is an aching back and rounded shoulders turning you into the ‘old man on the cane’ well before your time?

Injury, age and inactivity - will cause the body to eventually lose its range of motion as muscles lose their elasticity and become weak and tight. Whether your goal is to get back into the saddle after a bumpy ride or to become the rubber band man or a heat prostrated yoga zombie, the basic method of stretching is the same regardless of differences in age and flexibility. The body actually has an amazing capacity for the recovery of lost flexibility and strength giving time and following a tailored fitness program. Even though it will take time to loosen up tight muscle groups that have been neglected for years, these objectives can be achieved with patience and regularity.

One Fit Tip on Stretching - is to stretch properly by not going beyond your own comfort limits. Ask yourself, “Am I one of those people who bounce up and down or struggle to hold painful positions and call it stretching when what I am doing might be better defined as straining?” Stretching is entirely individual and emphasis should be on the feeling of the stretch, not on how far one can go. Stressing flexibility at the beginning will only lead to overstretching, aches and pains and possible injuries.

Research - reports that many athletes that are new to a sport are at greater risk of injury than seasoned veterans. These eager newbies often do too much too soon or do things improperly and eventually end up hurting themselves. Researchers at the University of B.C. studying 717 runners at the 2001 Vancouver Sun Run, postulated that injured athletes who stretch have a higher risk of reinjury. If you have any doubts about what you should be doing, consult a health professional before you start.

Here are three stretches of the century:

The Pita Stretch

There is nothing worse than a Pain In The Ass. Fortunately there is always a way to get rid of it. Here is one more to add to the list. Find yourself in a side lying position near the edge of a couch or a bed with the painful side up. Then simply let the upper leg hang over the edge for 3 – 5 minutes, while reading an article or watching TV. What you will feel is a gentle pull across the Gluteal muscle from this prolonged stretch. Once you feel your leg and hip have had enough, stop and rest.

The B-Side 45

It may sound like a snowboard trick, only this trick is something everyone is capable of doing. This Stretch of the Century is for the muscles at the sides of your lower back. Using a desk, countertop or hood of a car, place your forearms on it, standing with your legs directly under your pelvis. Turn both feet so that they are facing one side, then shift all your weight on to the outside leg keeping it straight while bending in on the other knee. Hold this stretch for 30 seconds and then switch sides. You will feel a pull at your side as well as in your leg.

Open your Heart to the Sky

This Stretch of the Century is actually a yoga pose, hence the name. This stretch is meant to uncurl your rounded shoulders and assist in reducing the strain of poor posture on the muscles of your upper back and neck.  Interlock your fingers behind your lower back; press your wrists together while pinching your shoulder blades together as well. Hold this stretch while breathing in and out three times. You will feel a pull across the chest and on the front of your neck. Repeat this stretch two or three times a day.