It might seem like a stretch for some to start an exercise regimen, but it won’t be a strain if beginners gradually phase in their activities.

After a little warmup, stretching plays a major part in a healthy exercise routine, even in the home and office, says Stacy Nelson, community wellness coordinator for the Barbara B. Jordan YMCA in Morgan County. In addition to her work with the Y, she works with the Healthier Morgan County Initiative and conducts water aerobics classes at Pioneer Park in Mooresville.

Stretching can get you get going and help you relax. Don’t rush it, she said.

Without stretching following a short warmup, the benefits of trying to be more active can be lost.

Marching in place or walking are among the light warmups that are helpful before stretching and then engaging in activities.

“Flexibility is the key in building a good routine,” she said.

Start slowly, breathe and gradually stretch a little further. Stretch the core of the body, working on the abs, back and side, she said.

“Just until you feel that muscle start to pull,” Nelson said. “If it’s painful, you’re doing it too much or doing it too intensely.

“If you pull a muscle, it could be months before that’s back to normal and you want to do activities again,” Nelson said.

The older a person is when starting to exercise again or for the first time, the greater the need to start slowly and possibly consult one’s primary care doctor, she said.

A large part of exercise regimens such as yoga and Pilates involves stretching. Yoga can be modified for persons who have had major surgery on hips or knees, she said.

For people just starting or renewing an exercise regimen, DVDs can be found in public libraries with instructions on stretching, she said. That applies not just to walking, running or other activities regarded as exercise, but also to maintaining or obtaining good health in the workplace, particularly where people spend a large portion of their work days sitting.

“In a lot of jobs, people are hunched over their desks most of the day,” Nelson said.

Many of the conveniences that make life easier also have led to sedentary lifestyles for many, she said.

“Part of my job is to create ideas of what we can do to overcome that,” Nelson said. “Stretching is the biggest thing one can do to maintain mobility as you age. It’s so important to stretch, even as you watch TV.”

What are sometimes viewed as obstacles to good health can be used to be improve one’s well-being. Nelson has tips of how to stretch for health, even in the workplace.

Nelson’s incentive to improve her health was to set a good example for her children. She lost 60 pounds 12 years ago, she said, and has kept it off.

Eating smaller portions of food was a part of her weight loss and is a part of maintaining it, she said, but exercise is a crucial long-term component for her and others who seek a healthy lifestyle.

And a good stretch can help keep that going.

SIMPLE STRETCHES

Stacy Nelson, community wellness coordinator for the Barbara B. Jordan YMCA in Morgan County, suggests several actions as part of the stretching process:

Warm up by marching in place for about two minutes before starting stretches.

Arms: Place hands behind back and interlace fingers; gently lift arms upward until you feel a stretch in your chest, upper back and shoulders.

Upper back: Hands in front of the body with arms level with the shoulders; interlace the fingers to the inside of your hand then push your palms (fingers will then face out) away from the body like you are reaching for something at shoulder level.

Side stretch: Reach both hands above the head; stretch long and tall. Slowly lower your left hand to the left side of your body and gradually bend toward the left as you look into your right elbow. Hold for 5-10 seconds and the repeat on the right side.

Calf stretch: Hold on to a chair. Step your left leg backward as you keep your right leg slightly bent, push gently though your left heel as you feel your calf stretch hold for about 10 seconds. Repeat with the right leg.

Torso stretch: Sitting in a chair. Keep your feet on the floor while you sit up straight. Slowly turn your upper body to the left and look to your left as well until you feel the stretch. Repeat on the right.

Hamstring stretch: Sitting in a chair. Keep your left leg bent; straighten out your right leg and flex your right foot. Slowly bend forward at the waist until you start to feel your right hamstring begin to stretch hold for about 10 seconds. Repeat on the left.

All stretches can be repeated. It is important to go slow and to breathe as you work though out the stretch. You should not be in pain while doing any of the above stretches. Form is important for quality stretching.