While stretching is an important part of any workout, fitness studiosknown as stretching gyms make it the focus. Stretching instructors helplengthen and loosen muscles, either working one-on-one with clients andphysically adding gentle pressure to deepen stretches, or by guiding a classthrough a series of stretches with props, such as foam rollers and bands.
“There’s no question that stretching benefits people with arthritis,”says CoryFeger, a physical therapist in Louisville, Kentucky. “Itimproves range of motion, lubricates joints and increases blood flowto muscles.” But are these new gyms and classes safe for people witharthritis? While they can be useful,Fegerrecommends proceedingwith caution. Here’s how:
- ASK INSTRUCTORSABOUT THEIR QUALIFICATIONS.What’s theirbackground and experienceworking with peoplewho have arthritis? Manyinstructors are personaltrainers, massage therapistsor yoga instructors butmay not have experiencewith arthritis or chronicpain patients.
- ALWAYS WARMUP FIRST.This allowsdeeper stretches for alongerperiod of timeand decreases the risk ofinjury. Get moving withlight exercise, such aswalking. Or do dynamicstretches, such as legswings and arm circles,which prepare your bodyfor specific movements.
- GO AT YOUROWN PACE.Don’t tryto keep up with everyoneelse in a class. “Youdon’t want to overdo it,”says JulieJasontek, aphysical therapist andsupervisor of rehabilitationservices atMercy Healthin Cincinnati. This maylead to an injury, such asa strained muscle.
- AVOID BOUNCING.To lengthen muscle fibersand increase flexibility,hold each stretch for 10 to30 seconds, then releaseand repeat. These are称为静态伸展。
- DO STATICSTRETCHES AFTERWORKING OUT.After exercise, musclesare warmed up.Stretchingalso boosts circulation.As part of a cooldown,it also lowers your heartrate, which may helpaid recovery.
- DON’T PUSH TOOHARD.Mild discomfort isnormal, butstop if you feela sharp or intense pain.
- MAKE IT A REGULARHABIT.To increaseflexibility, stretch at leastfive times a week.
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