Credits: Focus Pilates

‘If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.’ — Joseph Pilates

The body is designed to move, to bend, stretch, twist, turn and reach. It is the simple act of movement that is vital in keeping your joints supple and your muscles flexible. Movement allows the synovial fluid in our joints to spread across the cartilage and provide lubrication. It also provides regular stretch to our muscles, joints and nerves, increasing their blood flow and keeping them healthy. For many people, today’s sedentary lifestyle contributes to tight muscles and stiff joints, and the longer period of time spent sitting or standing in one position, the higher the risk of serious injury.

Here are some simple stretching basics to help keep you moving:

Muscles Eg. Hamstring stretch

· Slowly move into the position until you can feel a stretch and hold. As time passes you may be able to move a little deeper into the stretch

· You should feel a moderate to strong stretch in the desired muscle

· Hold for 20–30 seconds

Joints Eg. Spine twist

· Move in and out of movements focusing on getting the joints moving smoothly. This mobilises and ‘oils’ the joint Eg. Bridging

· You won’t usually feel a strong ‘stretch’ sensation, rather a sense of mobility as the joint moves.

· Repeat 6–8 times

When should I stretch?

To maximise your performance and prevent injury, stretching the main muscle groups should be done before and after each activity. For example, stretching the calves and quads after running, and stretching the neck and shoulders after swimming.

It’s also important to stretch when you are sedentary or doing the same activity repetitively — including desk-bound work!

How often should I stretch?

The tighter your natural body type, the more frequently you should stretch. For someone who is inflexible and has a desk job without a lot of moving, stretching will be most beneficial if performed as frequently as possible, and at least once per day. For someone who is naturally flexible and moves around a lot, stretching only tight areas every few days is enough.

This is a guest post contributed by Focus Pilates for a student group’s effort to promote healthy posture and effortless movement. If you liked this story, please click on the green heart below to recommend it to your friends. Like us on our Facebook page for more information on back, postures and healthy living.

Focus Pilates is the largest integrated Pilates studio and physiotherapy clinic in South East Asia. Established in 2004, Focus Pilates has since been providing world-class Pilates classes as well as physiotherapy designed for fitness and rehabilitation.

Offering state-of-the-art studios centrally located in Singapore’s Orchard Road and in Raffles Place, Focus Pilates features private Pilates areas, reformer class studios with over 100 group classes per week, dedicated tower class areas and physiotherapy treatment rooms.

www.focuspilates.com.sg