The Power of stretching

Just a few minutes a day can ease and prevent pain. Here's how to work its magic.

- KATHRYN ROSS-NASH

MOVEMENT CAN CHANGE LIVES. I SEE IT EVERY DAY. When I was young, I didn't understand pain. Each morning, I hit the ground running, moving easily through life. But at age 25, I injured my spine while dancing. My perspective on my body and my relationship with it changed overnight.

I learned to adapt and apply my fitness knowledge to my daily life and, later, to the lives of my clients; as a Pilates instructor for decades, I understand when clients ask, "What can I do to lessen my pain? How can I feel better?" Pain robs us of the joy in life-but stretching gives us a return to life, freedom, and joyful experiences. It can help ease aches and prevent new pains. Daily stretching increases blood flow, which delivers more oxygen and nutrients to joints and muscles, and this helps improve flexibility, range of motion, and strength-all things that add up to less stiffness and pain. In short, stretching helps your body function at its best.

I don't break down stretches into individual body parts, but rather into broader movements. The body is a network: Our muscles, bones, tendons, and fascia are all connected. Pain in one area can affect another body part, but this also means you get more bang for your buck when you stretch mindfully. I also think it's crucial to connect stretching with functional activities how to properly reach for an item on a high shelf, for example. If a stretch doesn't help you move with less pain in the real world, what good is it?

These sample moves, from my new Prevention book Stretch Away Pain, show you how to incorporate stretching into your daily life. Now, let's move and heal! 

BEFORE YOU START

Keep these best practices in mind to get the most from your stretch session.

BREATHE: Begin with a few minutes of deep breathing. This signals your body to relax and serves as a familiar point from which to start your routine.