How to Stretch
As with everything in life, it’s not just what you do but how you do it that matters, and this certainly applies to stretching. You can find all sorts of books with descriptions of stretches, but how you stretch is even more than the actual stretches you do. We have learned the tips in this article from stretching expert, Jacques Gauthier, who has taught thousands of people to stretch with great results.
The best healing approaches empower us in our own self-healing and are often the most natural and enjoyable to do. They always include the element of relaxation, which we like to call the “elixir” of healing. We found Jacques’ classes to be easy, fun, relaxing and highly effective! His work incorporates all of the elements that we feel are necessary for a successful self-healing program, and on this page we share the basics of his approach with you. If you follow Jacques’ guidelines, stretching should be easy, enjoyable, safe and effective.
Jacques Gauthier’s Stretching Tips
- Safety first! If you have had injuries, surgeries or have health concerns, consult with your health care provider about how to modify the stretches.
- Breathe slowly and deeply and pay attention to your breathing. This helps keep you to relax, stay aware of your body and helps keep you from being caught up in thoughts.
- Don’t bounce! You can injure yourself this way.
- Move slowly in and out of the stretches. Moving slowly helps prevent injury and allows to body to relax.
- Pay attention to your body. Your body will tell you how far to go. You should stretch until you begin to feel some resistance. Stop, and count your breaths, and you will probably find that you naturally relax further into the stretch.
- Relax into the stretches. Muscles elongate naturally as they relax. If you notice some tension or “holding” in the muscles during a stretch, let it go. You may find that as you relax into the stretch, you find yourself stretching even further.
- Hold each stretch for about 30 seconds. It has been found that holding a stretch for 25-35 seconds gives optimal results. Rather than count the seconds, you can time your breathing to find out how many relaxed breaths you take in 30 seconds. Then you can time your stretches by counting your breaths.
- What is important is for the muscle to experience movement and be stretched – not how far you go! If you are following stretches outlined in a book, for example, simply move in the direction of the stretch – you don’t have to move into any certain position to get the benefit of the stretch.
- Modify the stretches to suit your needs. If you are using specific stretches described in a book or program, you can modify the stretches to suit your body for safety and comfort.
- Stretching should be pleasurable! If you are not enjoying the stretching, you may be trying too hard or straining to achieve a certain result.
- Stretching is not a competition, is simply an activity which benefits the body no matter what position you get into or how far you go.
Beginning stretching — the first few days are the hardest.
When you first start stretching there may be some discomfort as you begin to stretch muscles that haven’t been used for while, but it should not be painful. Starting any new routine is usually awkward and uncomfortable at first. It can seem discouraging when we start to move and realize just how stiff or limited our bodies have become. But don’t let that stop you – if you start to stretch regularly, it will get better!
Jacques tells his classes that the first few days are the hardest and then it gets easier. That was certainly true for the people in our classes. It was amazing how quickly everyone became more flexible with this relaxed approach!
If you aren’t stretching already, we hope this will inspire you to start. Even stopping from time to time during the day to “stretch out the kinks” is beneficial. Following the stretching guidelines above should help you to develop an enjoyable and effective stretching routine.
Jacques Gauthier’s Stretching DVD
If you want some extra support, we highly recommend the stretching video produced by Jacques and his partner of 40 years, Dorothée Lavoie. Most of us need some ideas about how to stretch, and it can be easier to be guided by a video than to read and follow instructions.
The video contains 15 easy stretches which stretch 95% of the muscles in your body. It’s easy to follow and Jacques and Dorothée’s relaxed style makes it enjoyable to get started.
The video incorporates all of the same principles that Jacques teaches in person, and is the next best thing to actually learning from Jacques himself. Read about this simple, but powerful DVD.
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Stretch along with experts Jacques Gauthier and Dorothée Lavoie. These simple, enjoyable exercises stretch 95% of the muscles in your body. This Stretching DVD is extremely enjoyable and relaxing, and best of all very effective!
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[...] in some way during the day. Sitting in one chair for hours on end is my particular curse. Light stretching at intervals during the day, and just before and after sleeping does wonders for feeling alive. Do [...]
I had a hip replacement in November 2007.
I was supposed to do exercises to help recuparate faster.
Unfortunately, I stopped after 4-5 months.
Once in a while, I do a few minutes the exercise that the
physiotherapist had given me. I did some coaching.
We encourage you to continue with your exercises, of course. Perhaps you could ask your physiotherapist about stretching, as well. It seems to hep with so many things!