help wake up tired muscles and literally “switch on” the nerves that connect to them, which in turn can help you release morning stiffness, leaving you feeling more alert and awake, and your body more agile and ready to greet the day.  The Cat Stretch (Part 1 and Part 2) or Supine Knee to Chest “Crunches” would be two good examples here.

 Evening stretches, by contrast, are where the rubber hits the road.  By now, the body has typically been up and about and put through its paces.  So evening is usually when you can engage in more aggressive stretches and body-toning movements.  It is also, however, a time for helping the mind to unwind.  While morning stretches are all about helping to wake up the nervous system, evening stretches can be the bridge that takes you from feeling the residual stress of your day to calming down enough so that you can fully enjoy your dinner, spend time connecting with family or friends, and get a good, restorative night’s sleep.  What does this mean in terms of your choice of stretches?  It means this is the time in which you can choose deeper stretches, ones that require longer-duration holds and more attention to relaxing the target muscles as fully as possible.  You might also consider repetitions:  either perform the same stretch several times or perform several stretches in a row that are aimed at the same muscle group, which can help tightly wound muscles let go of their tension and truly feel the “ahhhh” effect (the good kind).  An example might be to start with a Wide Forward Bend….followed by the Kneeling Pyramid….followed by Downward Facing Dog…all aimed at releasing tight hamstrings.

Midday stretches, on the other hand, are chosen for their convenience, speed, and effectiveness.  Think chair-based stretches, stretches that utilize a doorframe or wall, or even a nearby park bench when you’re out for a walk.  The idea is to be able to take no more than 1-5 minutes and yet still feel the benefit of a good, say, hip or chest stretch.  This is also a good time to select stretches that will help offset the long periods of sitting and neck and shoulder tension which we commonly encounter as we go through the course of our day.  Finally, midday stretches can accomplish even more than their immediate muscle associations:  by taking a moment to relax, breathe and soothe the body, you can help yourself become more centered and calm, thus paving the way to reduce your appetite, recommit to your day’s goals, and take a moment to look around and enjoy the simple pleasures of a sunny day or the smell of your favorite lunch dish.  One example of a midday pick-me-up is one of the many Wall- or Doorframe-based Chest Stretches.

“Fitness” or “sport” stretches are more specialized, and are often based on either helping muscles recover from an activity such as running, biking or weight training…..or helping the muscles establish the kind of range and mobility so as to maximize the “bang” in your fitness “buck.”  Basically, the more agile your body, the more you will be able to maneuver it through your fitness and/or sport activities to get the most out of them.  Such stretches are often either arranged in the form of a dedicated workout – a yoga class or flexibility workout that includes a warm-up, a progression through a list of stretches and strengthening moves, and a cool-down, or they are attached to the end of a workout, such as after a long run or following an intense gym routine.  A good example that nearly all fitness enthusiasts and athletes can benefit from is the Supine Twist, to relax and stretch out the low back.

Whether your goals fall into one or more of the above category, there are stretches that will meet your needs at whatever time you choose to stretch!

 -ep