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Question

What's an easy stretch I can do at my desk?

Elaine Oyang
Yoga Therapist & Instructor
Elaine Oyang is a Yoga Therapist and Instructor, Wellness Advocate, and Founder of Elaine Oyang Yoga in the San Francisco Bay Area. With over 9 years of experience, Elaine specializes in spinal release yoga, viniyoga, pranayama (yoga breathing practices), meditation, guided relaxation, and Ayurveda. Elaine holds a BS in Biology from Harvey Mudd College. She is certified in Yoga Therapy from the Stress Management Center of Marin. Elaine has received over 1,000 hours of training in yoga therapy and focuses on teaching clients to redirect stress and tensions towards effective self-growth, resilience, and contentment through physical nurturing and inner reflection. She also specializes in treating those with Fibromyalgia, chronic pain, chronic fatigue, Lupus, Lyme's, anxiety, and depression.

Elaine Oyang

Yoga Therapist & Instructor

Expert Answer

Try a seated twist. Sit on the front of your chair and inhale to lengthen your spine. Then, when you exhale, turn to either side. You can hold onto a table, your desk, or the side of your chair to gently twist to one side. You can rotate your head to gaze back, as well. Hold that for 5 breaths, then come back to center before repeating on the other side.

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Question

Can we do stretching before breakfast?

Tom De Backer

Top Answerer

Sure, there's nothing wrong with that. In fact, it will help start your metabolism because it gets the blood flowing, giving you a healthy appetite and making you ready for the day.

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Question

Can stretching help me with splits?

Community Answer

Stretching increases flexibility in your joints which can make it easier to do the splits.

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Question

How do I become flexible?

Community Answer

It is best if you stretch daily, and as you stretch, try to push yourself a little further every day. For example, if you are working on your sideways splits, try to spread you legs a little further every day. But do not stretch so far that it begins to hurt. Doing so can cause tissue scarring, higher resting muscle tone, etc.

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Question

Can I stretch without working out before?

Community Answer

Yes, but it is advisable to do a warm up before, even if it's just running on the spot for two minutes. This can help you avoid injury as your muscles are warm.

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Question

Can I do all the stretching after I wake up?

Community Answer

Yes, doing stretches in the morning is a great way to start the day.

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Question

How long should you hold each pose?

Community Answer

Each pose requires a certain amount of time, but the average is 15 seconds.

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Question

Should I stretch before bed?

Community Answer

Yes, you should always stretch before going to bed, it helps me relax my muscles so I can go to sleep much easier.

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Question

Why does it hurt when doing a butterfly stretch?

Community Answer

It hurts because your muscles are stretching. It probably means that those muscles are tight or not flexible for you.

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Question

Do I have to increase my heart rate before stretching?

Community Answer

No. As long as you are a normal healthy person is no reason to increase your heart rate before stretching.

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Question

Does it matter whether I do the single stretching exercises in another order?

Tom De Backer

Top Answerer

No, it makes no difference in what order you do these exercises. Never overdo it, stop when any pain intensifies and consider alternating between muscle groups so as to not put too much stress on any one group.

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Question

What is the difference between working out and stretching?

Trausti Hinns

Community Answer

When you workout, you're breaking down and rebuilding muscle fibers. When you stretch, you lengthen your muscle fibers and make your muscles more flexible.

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Question

I'm not flexible at all. I can't do a simple handstand or tumble. Can and will these stretches improve my flexibility?

Tom De Backer

Top Answerer

Yes. Stretching will improve your flexibility. As will a healthy diet, a good and regular sleeping pattern, regular cardiovascular exercise, and strength training.

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Question

How long should I stretch for?

Community Answer

Stretch for at least 15 minutes and warm up 10 minutes before and after doing all the stretches.

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Question

How do I warm up before stretching?

Community Answer

Use a cross-trainer or treadmill or stationary bike for 5 minutes at a steady pace.This will get your heart rate up and increase blood flow to your muscles.

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Question

I am 80 years old. Are stretches OK for me to do?

Tom De Backer

Top Answerer

Of course, there's no reason why it shouldn't be. If you feel pain, discomfort, or any other adverse effect, simply stop.

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Question

Can stretching help me be healthy?

Tom De Backer

Top Answerer

Yes. Stretching is an important part in helping the body recover after a workout. Even if you don't work out and only stretch, it improves blood circulation, which is good for just about everything. However, health cannot be achieved or maintained through stretching alone.

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Question

What should I do if I can't do a full stretch?

Community Answer

Just keep practicing every day and go as far as you can. Flexibility can take a long time to develop, but it will come eventually.

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Question

Will stretching help me to get rid of my back pain?

Community Answer

Yes. If it is muscle pain, stretching most likely will help get rid of your back pain. You could also try put a hot water bottle on your back.

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Question

Is it okay to take a bath after I workout?

Aimee Hughes

Community Answer

It is a good idea to take a bath after your workout because it will relax your muscles.

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Question

What if I'm scared to do splits?

Community Answer

Don't be scared. Just take it slow and stretch a little at a time. There's nothing to be afraid of.

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Question

My left calf tightens up when I walk/run. I'm sure I've incurred a micro tear. Should I stretch while it's still healing?

MoonSoul

Community Answer

First go to your doctor, as it could be a worse tear than a micro and stretching could cause further damage. Also, from when you said that your calf tightens up, could it be possible it is a leg cramp? If it's that, stretching is the best way to get rid of the cramp. Heat and self-massage are also helpful for torn muscles (and muscle cramps).

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Question

What is happening when I stretch and it makes a cracking noise?

Community Answer

That is most likely the release synovial fluid between two bones. It is no different than your knuckles cracking, and is nothing to worry about.

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Question

Do I have to work out first and then stretch my muscle or before?

Community Answer

You should stretch before and after workouts. Stretch before to get ready and stretch after to cool down.

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Question

Will stretching increase my height?

AbigailAbernathy

Top Answerer

No. Height is not something you have control over. It is based on your genes.

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Question

Would you please tell me the area of stretching?

Tom De Backer

Top Answerer

Though some muscles are harder to stretch than others, pretty much all muscles can be stretched in one way or the other. So every area of your body can be stretched.

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Question

Can I stretch my back with an arm stretch with an arched back?

Tom De Backer

Top Answerer

Yes, this will help to stretch the back as well. There are lots of specific exercises for stretching your back directly, as well.

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Question

What is the purpose of stretching my neck?

Tom De Backer

Top Answerer

The same as with anything else: to lengthen the muscles back to their normal shape after a workout, and to allow your body to gain the maximum benefits from each workout. However, since there is rarely any need to vigorously work out any neck or head muscles, there is no real need to stretch your neck more than a little bit.

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Question

Can I do stretches after going for a morning walk?

Community Answer

Yes, incorporating stretching into your routine would be beneficial to you. Just make sure that you stretch properly so that you do not hurt yourself.

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Question

I have a muscle strain from leaf raking and shoveling snow, I am on diclofenac. The strain happened two weeks ago, is it too soon to stretch?

Tom De Backer

Top Answerer

In general, it's never too soon to stretch. Right after surgery, or having just had stitches might preclude stretching altogether, but apart from such extreme cases, it's never bad to stretch. The key is in not overdoing it. Go slow, start small, and stop if the pain intensifies.

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