If movement is medicine, it is important to get the right dose. If you are recovering from an injury or have been inactive for some time, getting back into movement can be difficult and sometimes painful.

Stretching and mobilisation are a gentle way to reintroduce movement into your day. We all know that if we stay in one position for too long, we become stiff and sore. Taking 5–10 minutes throughout the day to stretch can help encourage your joints to become more flexible and mobile.

There are a few different ways to stretch and move gently, and what you choose to do will depend on your capability and recovery stage. Here are some options:

Static Stretching – This is probably the type of stretching that people most commonly think of. Take the joint to its end range of motion until you feel the muscle stretch. Initially, hold for 15–30 seconds, but as you become more accustomed to stretching and it feels easier, increase the duration to 30 seconds or even up to a couple of minutes.

Resistance Stretching – This is particularly beneficial if you have a limited range of motion in a joint and/or want to build strength in a specific area. Instead of taking the joint to its end range, use a tool or object to resist the movement. For example, lean sideways against a wall and try to move your arm away from your body. You engage the same muscles, but you don’t move. Regular practice should improve your range of motion.

Dynamic Stretching – This combines stretching with movement, helping not only with flexibility but also with mobility. Start with a static stretch, then take it a little further, hold for a breath, and then return to a neutral position and repeat.

Stretching should never be painful. Always stay within a pain-free range. If it hurts, either reduce the stretch or stop altogether and consider an alternative version.

By stretching regularly, you can help:

• Improve Flexibility
• Reduce Muscle Soreness
• Reduce Risk of Injury
• Improve Proprioception
• Improve Posture
• Relieve Stress & Aid Relaxation

The key in everyday life is not to stay still for too long—posture should be dynamic. Bad posture does not cause pain, but staying in it for too long can. Remember: your next posture is your best posture.

If you would like help with stretching, I run a guided stretching class on a Tuesday morning in Watchfield Village Hall.  To book onto next term, click here.