Life's a Beach... Bikini Body Pg. 3

Something captures our attention when we see people who have the ability to stretch like rubber bands. Think about the flexibility demonstrated by gymnasts, martial artists, ballet dancers and Yogis. A high degree of flexibility draws oohs and ahhs from onlookers, and it triggers a desire to be flexible. Why? Opinions vary, but I believe it represents a sense of freedom, mobility and beauty. And if you keep these three words in mind you can improve your flexibility.

I have discovered a sexy side to stretching, too. That’s because the act of stretching feels good -- or at least it should. It helps the body to relax and release tension, and stretching for the "joy of stretch" can take your flexibility to new heights! Stretching regularly, at least 3 times per week, helps to develop muscle control and balance, and this builds confidence because you feel in control of your own body. It’s all good.

Laurel Hall, a certified Iyengar Yoga instructor for more than 20 years, has a favorite expression: "You’re only as young as your spine is flexible." I concur. As you age, your muscles tighten and this can interfere with the range of motion in your joints, which in turn can interfere with your daily activities. But stretching helps to lengthen muscles. This is the goal. Your activity will remain youthful and vibrant if you maintain good flexibility. And flexibility helps to prevent injuries during exercise. Stretching helps to prepare your body for vigorous activity.

Your body communicates directly with you when you are overstretching or performing a stretch with a flawed technique – it hurts. A stretch should never be performed to the point of pain. The next time you are in the gym take a look at the people stretching. Look at their faces. A tight-jawed grimace says it all. Now, perform a stretch and pay attention to your own facial expressions. Is your face scrunched up? If it is – stop. The goal should be to stretch in a relaxed manner. Forcing a stretch sends out a signal that your body is being injured. It’s called the stretch reflex. If your body thinks it is being injured the muscles will contract or tighten up. This is due to a sensory apparatus called muscle spindles found within the fleshy part of the muscles. The sensory fibers respond to the velocity and degree of the stretch, and this information is sent to the spinal cord.

There is an old joke that goes like this…A woman schedules a doctor’s appointment because she gets a pain in her arm when she raises it. She tells the doctor: "I don’t know what to do Doc…it hurts when I go like this…" then she raises her arm and yells, "Ouch!" So the doctor says to her, "Then don’t go like that!" (Rim shot…)

This is a silly joke, but you could apply it to stretching. In other words, if it hurts when you go like that -- don’t go like that!

It has been my experience that adding a competitive element to stretching is counterproductive. This has been the most difficult idea to get across to my students over the years. Stretching should be an individual achievement, not a competitive sport. Some people are more flexible than others for a variety of reasons, so instead of comparing yourself to other people, focus on tuning into your own body. Pushing yourself beyond your limits increases your chance of injury. It’s not worth it unless you want to look at it as "a lesson learned." Pain is a good teacher, but why put yourself through it? It’s not necessary. OK, so I’m stretching the point…

I’m a proponent of "stretch and hold" movements performed in synchronization with breathing and visualization. I have achieved a great deal of success with this method. Before stretching, however, experts recommend warming up for 10 minutes or so. Brisk walking or marching in place while swinging the arms works well. Once your body is warmed up, I suggest loosening your shoulders with some gentle "shimmy shakes." Relax your jaw. Soften your gaze. Keep your neck soft and erect. Visualize your body as a helium balloon or a feather. Think light. Roll your shoulders forward and back a few times. Do some wrist rolls, and then do a few ankle rolls. Do some gentle waist twists. Get loose.

Next, perform 3-5 repetitions of deep breathing exercises using your arms like you do when you’re doing jumping jacks. It goes like this:

Stand with your feet shoulder-width apart and begin to inhale slowly while raising your arms…use nice big open arms…keep the movement in sync with your inhalation. Expand the chest. Reach high. Keep the face and jaw relaxed…this will keep the tension out of your neck and shoulders. Now, exhale slowly while lowering your arms. Pay attention to the movement of your arms. Keep the movement in sync with your breath. Keep it controlled. Do not rush. That’s 1 repetition.

Next, perform your stretch or stretching routine. Keep these points in mind:

Wear comfortable clothing that allows freedom of movement.

Learn proper stretching techniques. Seek advice from qualified professionals.

Stretch with control and precision. Avoid distractions. Keep your focus.

Avoid bouncing or jerking.

Use breathing as a tool. Try to move in sync with your breath. Do not hold your breath while stretching.

When you move into a stretch you will reach a point of "mild discomfort" or tension. This is where you should stop. Avoid pain. At the point of "mild discomfort" relax and breathe. Hold for 30 seconds.

Move out of a stretch slowly, maintaining the same control and focus that you used when you entered into the stretch.

Adhere to proper body alignment. Think of your body as a finely tuned machine with hinges and levers.

Tailor your stretching regime to suit your particular musculature and current level of flexibility.

Remember R&R = Regularity and Relaxation.

Be patient. Set reasonable goals for yourself.

Think positive.

Here’s my sexy secret: I stretch everyday and when I move into a stretch I visualize my breath entering the area where I experience tension. I hold the stretch for 30 seconds or more. Then I visualize the tension leaving as I exhale and move into the stretch just a tiny bit more…ever so slowly, like the hands of a clock. So, the idea is to picture myself breathing through different parts of my body. If the tension is in my hamstrings, I picture my hamstrings breathing at the point of tension. I have taught this technique to my students for many years, and I have found it to be effective for enhancing flexibility.

You can stretch most anytime or any place -- that’s the beauty of stretching…it’s flexible!

* If you’re trying to find a good book about stretching, I like Stretching by Bob Anderson. It’s filled with simple, easy to follow tips and illustrations.
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DeBarra Mayo has written several fitness books and hundreds of articles about fitness. She has some great ideas that will help you feel and look more sexy in
a bikini.

Disclaimer: The information on this site is not intended to be a substitute for professional medical advice, or for medical diagnosis or treatment. Always seek the advice of your physician, or a qualified health care provider before starting a new diet, treatments or exercise programs - or consult with your physician about questions regarding a medical condition. If you are pregnant, always seek the advice of your physician before starting a new diet, treatments or exercise program.