3 Tips for Staying Consistent With Your Stretching Routine
Maintaining a consistent stretching routine can be challenging, but it's crucial for overall health and flexibility. This article offers expert-backed tips to help you seamlessly integrate stretching into your daily life. From morning stretches for plantar fasciitis relief to linking stretching with existing habits, these strategies will help you stay on track with your flexibility goals.
- Morning Stretches for Plantar Fasciitis Relief
- Link Stretching to Existing Daily Habits
- Schedule Monthly Full-Length Stretching Sessions
Morning Stretches for Plantar Fasciitis Relief
Hello. I am a board-certified orthopedic surgeon and clinical exercise physiologist. One specific condition for which I prescribe stretching exercises is plantar fasciitis. To maintain a consistent stretching habit, I inform these patients that studies show the stretches help relieve pain symptoms of plantar fasciitis best if done first thing in the morning. So, I specifically prescribe the seated toe extension stretch before getting out of bed. This is immediately followed by walking up to the wall and performing a classic runner's calf stretch. These stretches are done before starting any other activity when you get up in the morning. You may also perform these stretches when you have time elsewhere during the day, but you get your most "bang for your buck" if they are (at least) done first thing in the morning. This concept helps make stretching consistent for this particular condition. I hope this helps.
Jerome Enad, MD, FAANA, ACSM-CEP
<https://www.myobesityteam.com/writers/6835c45e8e89dba722d93ad5>
Link Stretching to Existing Daily Habits
Stretching becomes a habit when you link it to an existing habit rather than making it optional. I associate it with an existing trigger in my day, for example, when I switch on the coffee machine or when I shut down my computer at night. The physical stimulus eliminates the need for willpower, and eventually, the action becomes automatic. I also practice the same sequence every time, so my body is trained to anticipate these movements, and the mental friction of initiating is reduced.
I have learned that motivation is more meaningful than the minutest details. Even a mat in an obvious corner can make a difference, as it cuts down the extra steps it takes for excuses to seep through. Repetition is the key to consistency, not length, so I keep it to five minutes a day at a consistent time (which consequently removes another variable from the equation). The limited scope can last for years, much longer than an hour and a half of sporadic sessions that last only a few weeks.
Schedule Monthly Full-Length Stretching Sessions
Pro tip for staying consistent with your stretching routine: Schedule a full-length session with your personal trainer so you won't skip it!
I work out with my personal trainer twice a week, but once a month I schedule a separate appointment for an entire hour, specifically for stretching. Making a conscious effort to loosen up the tighter areas of the body at LEAST once a month (in addition to post-workout) helps create a habit you won't want to dismiss.
It may seem menial to most, but stretching is critical for better flexibility, mobility, and for preventing injuries, especially for those of us over the age of 40. When I first hired a trainer 5 months ago, he was shocked at how I was kickboxing 3 to 4 days a week but had very little flexibility in my hips. On top of that, my pectorals were extremely tight, and my legs were knotted with tension.
Fast forward to today -- I can happily exercise with my trainer on Tuesdays and Thursdays, then kickbox one or two other days to achieve my fitness goals for the week... and I am still attending my once-monthly stretch sessions. Proudly, I am much more limber, can kick harder, punch stronger, and most importantly... I am injury-free!
