Discussion Board

I just started cardiac rehab and am disturbed a bit because the first thing everyone does is a series of stretching exercises. Of course it is not very strenuous but I have been reading that you should not stretch cold muscles and should save the stretches for after the workout. We also do the same series of stretches after the hour workout. I am thinking of parking a distance away from the rehab gym and then walking up the three flights of steps to the gym just to warm up because there is no warm up before the stretches. What do you think I should do?

Didi

Hi Didi,

Not knowing the exact reason for the stretch protocol you are referring to, it can be hard to second guess. Yet as a rule of thumb, warm muscles stretch best and by warming them you also are more likely to protect yourself from injury.

Here's an article about same:
Stretching: Why You Don't Want to Phone This One In

Did you ask the trainer about this specifically, by the way?

Lani

I will ask next time if there is no warm up before the stretches. Oddly, there are a couple of different people who sit at the computer and direct the exercises. One lady does not do a warm up before the stretches and the other lady does give you two minutes on a bike before she orders the stretches. Thanks for your reply.

Didi

Didi- your instructor sits at a computer directing the exercises? On the face of it, that sounds funny !

I like the 2 minutes on the bike first - a great way to warm up!

Keep me posted,
Lani

When you wake up in the morning and stretch, it's more or less automatic, not a series of exercises but just elongating the limbs. Your muscles aren't warmed up at all, but it's like a reflexive or instinctual action.

Is that a much less vigorous stretch, even though you can feel it (and I find it feels great, like unwinding)?

I've been recording "Classical Stretch" on my dvr. Here it is on at 4:30 a.m.
I've got about 20 sessions recorded and I just do a different one each day.
It's 23 minutes of stretching and strengthening.
I try to do at least 15 minutes of it each day. I really like it and feel I have gotten stronger and more flexible.

There is always a warm up. Check out the website - they have DVDs for sale. I love the instructor - Miranda Esmonde-White.

http://classicalstretch.com/

Miranda Esmonde-White has spent most of her life dancing and sharing the artistry of dance with others. A former ballerina, Miranda has used her understanding of movement to create a stretch and strengthening fitness program, which targets the needs of everyone from women and men of all ages to elite athletes.

Tiger, is that a question? The kind of stretch you are talking about is very gentle, not pushed to the edge of flexibility of a muscle or joint, and not held for an extended period of time. Different animal.

Lani

That was a question, and you supplied the answer! Guess who doesn't do any stretching on a systematic basis....but I read your 4 Pillars and realize it's important, especially for these aging muscles.

Tiger, it does seem that the 'stretch' portion of the program is the one most easily and quickly overlooked. Yet think of all the benefits! And it's a great stress reducer, too. Why is it so hard for us to hold still for 20 seconds? Very telling!

Find a few stretches you like and put them into your week, using a checklist to help you keep focused and build a sense of accomplishment. Each Fit Quickie in the book comes with a stretch and I've included pictures as well so soon you'll have a simple guide.

Also - have you seen the stretches for excessive anterior pelvic tilt? These are easy and important:

Stretches To Correct Excessive Anterior Pelvic Tilt: Pelvic Tilt Talk, Part 4 of 5

Lani, there are a couple of broken links on that Pelvic Tilt 4 of 5 page. I'm getting the "404 gnarly, dude" message for "Stretching: Don’t Do It Cold!" and "Strengthening Exercises To Correct Excessive Anterior Pelvic Tilt: Pelvic Tilt Talk, Part 5 of 5"

Thanks for the articles and video. I've had chronic lower back pain for decades and I know a lot of it has to do with my own laziness and lack of exercise and stretching. Those three simple stretches you show, plus the 7 seconds to a flat belly, look like something I could stick with.

Thanks Rickfm. I checked the links and they are working for me. Nonetheless, I will look further into it and for your convenience:

Stretching, don't do it cold:
Strengthening exercises to offset excessive anterior pelvic tilt

Let me know if these links work for you!

Thanks again,
Lani

"Stretching, don't do it cold:" Still getting 404. Tried with Firefox 13 (my default) and IE 8.

Rick - I figured it out! Recently I updated and republished this article - the previous link was thus outdated.

Here's the new one:

Stretching: Why you don't want to phone this one in

Thanks!
Lani

That works! Thank you.

I don't have a "workout routine." Only exercise I'm getting regularly at this time is a 30-40 minute walk each day. Would a couple minutes of calisthenics do for warming up... pushups, situps, squats, maybe some vigorous marching in place and arm circles kind of stuff?

Rick, it depends on what you want to achieve. I'm all for the walking - it's just part of being a good animal! You go! 30-40 minutes a day perfect. You can work within that to up your fitness or maintain.

Next is not sitting too much:

5 reasons too much sitting is hazardous to your health & what to do about it

And keeping the muscles challenged maintains your muscle mass, important for many reasons. If you can add some squats, pushups, planks and other muscle challenges 2 - 3 times a week, you've got a good one!

Lani