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Image: kali9/Getty Images

It's not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help.

You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. "A lot of people don't understand that stretching has to happen on a regular basis. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Healthy muscles also help a person with balance problems to avoid falls.

Where to start

With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have. "The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start.

The cumulative effect of stretching

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it."

A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

Proper execution

We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. "When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.

Bottom image: zdenkam/Getty Images

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The importance of stretching - Harvard Health

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Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when muscles are called on for activity, they are weak and unable to extend all the way.

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Welcome to Spring Forward with Self-Care with Shaneya 

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Welcome to Spring Forward with Self-Care with Shaneya 

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Shaneya is our KKatMac Self-Care Guru. Enjoy her Self-Care Series (MeTime Monday, Wellness Wednesday, and Self-Care Saturday) on a different platform and finally all in ONE place!

Also, here you can post questions and comments to Neya (video or vocal clips), as well as, share pictures of your new looks or meals or mindfulness practices. We can't wait to see them so we can celebrate all of our Self-Care Accomplishments!!!

Visit often!

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Guidelines for Online Engagement with KKatMac

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Guidelines for Online Engagement with KKatMac

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Now I know and knowing is half the battle!

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In my post about how to have a deeper connection with your child, especially when you have more than one, I detail how I use a journal to write back and forth to the kids.

I wanted to write a little more about what this looks like. I started this as a way to encourage writing and to be able to share some thoughts and ideas. I feel like I have a really open relationship with our kids but wanted them to know the journal was also a safe place for them to write about how they feel without worrying about hurting anyone's feelings or having to say anything out loud.

Here's what I wrote in the original post:
Explained to your child that you will be using a journal to write back and forth to each other. They can write to you about anything and no one else will read it. They can tell you things, ask you any questions, draw a picture, or just answer questions you ask of them. When they're done writing, they put the journal under your pillow or any other place that you designate. When you write back to them, you'll place it under their pillow. It almost feels like a secret club.

This is an activity deeply rooted in connection. As time goes on you'll see your child open up more and more, as long as it remains a judgment free zone for them. You can start this at any age and here's how.

Toddlers

What this looks like:
Working together:
You can use the notebook to draw a picture together. Either you can take turns adding things to the picture so when you're done you have an entire scenery, or you can each take a side of the page and draw next to each other.

Working alone:
If your child needs more space (meaning when they work next to you, they have their elbows splayed out and take up all the room) you can use a notebook where you take turns drawing your own picture, alternating pages. You can slip the notebooks under each other's pillows (or under the door) to look at the picture, draw a picture, and then send it back. This would be a great quiet time activity, especially if your child is on a nap strike or stopping their naps.

Preschoolers

What this looks like:
Working together:
You can write questions in the journal and write their response down for them. You can encourage them to ask you questions too because most kids will just respond to the questions without asking their own. You can also do the drawing activity I listed above in the toddler section. That activity isn't just limited to toddlers.

Working alone:
You can ask questions and have your child draw their answer. You can also have them look around the house for words so see how they're spelled. For example, if you ask them, "What is your favorite color?" they can go find the crayons to see how blue is spelled. You could also write the questions and have them dictate the answers to another person like a sibling, parent, or grandparent. That other person can do the writing for them. As the child gets older, the journal can become more private.

School age

What this looks like:
In the early years (Kindergarten, 1st and 2nd grades), your children may do a combination of drawing and writing to respond to you. It is most important to NEVER, EVER, EVER correct their spelling. Getting their ideas out of their head onto paper is so much more important than mechanics. If you correct spelling or fix mistakes you'll suck all the fun out of this activity and I promise you it'll create distance between you and not help foster more connection. If there's a time where you can't understand or read what they wrote, you can ask them. Take turns writing back and forth. You'll need to start by asking a question almost every time it's your turn. It took a while for our own girls to ask questions or mention anything beyond answering my questions for them.

Tweens and Teens

What this looks like:
This is a time to try to ask some more thought provoking questions. You can alternate between some questions that get them thinking about their values and what they would do in certain situations with some questions about their favorite foods and ice cream flavor. You want this journal to be a safe place for them to share with you the ordinary and the extraordinary. Don't let them know you take offense to anything they share or they won't be willing to be open to you again. With this age group you also need to let them know that what they write is confidential unless you feel that someone is in danger. Then you'll both need to decide how to seek help and tell someone. - but you'll support them. This is for the times they tell you a friend is self-harming or contemplating suicide. By telling them this ahead of time, it lets them know where you stand. They are still free to share these things with you but it'll also put you both on the same side should you need to help save someone's life. These years are so precious and fragile and they'll need your support the most then. One thing to be prepared for is the questions they ask YOU. They may ask you some hard and really personal questions. If you answer them, be as honest as you can without making your answer sound too much like a lesson. If you don't want to answer them, tell them that you've decided that's not a question you want to answer and why (it's too personal, etc) and then ask them to ask another one.

Important things to note:

If your child is a reluctant writer than you may do better with a mom & me journal, a dad & me journal, or a kid journal that you work on together. They even sell journals that can be done between a child and another adult, like a grandparent, aunt, uncle, Godparent, etc.

At any age, if your child still wants to do a drawing that's fine too. One of our kids is in love with doodles and art and she draws me photos all the time. The point is you want to make this activity child centered, which means you want to do it in a way that interests them. If they're not interested in it, they won't do it. This also shouldn't be a power struggle. They don't have to do it and there's no time limit. You just know it's your turn because it's been placed under your pillow.

To some people this may sound like a daunting task. It doesn't have to be! Do it when you can, when you think you need to, or if your child has been a bit distant.

Here are a list of Random Acts of Kindness that kids can do (it includes a printable!)
3 ways to connect with your kids individually
Kristina Grum is a Certified Parent Educator who has over a decade of experience working with children, including being a classroom teacher. She currently teaches parenting classes in her local area and writes about shifting parenthood from barely surviving to thriving.

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How to journal with your child to foster a deeper connection - Thriving Parents

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In my post about how to have a deeper connection with your child, especially when you have more than one, I detail how I use a journal to write back and forth to the kids. I wanted to write a little more about what this looks like.

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15 Easy & Delicious Smoothies that even picky eating kids will love!

One of the most frequently used electrical items in my kitchen is my blender and a lot of the time it's used for making smoothies.

One of the reasons I love smoothies so much is that they are so versatile.

They are a fantastic way of packing in loads of healthy and nutritious fruits, vegetables, nuts, seeds and even grains (that they might otherwise refuse if served on a plate!) into your child's diet.

Not to mention being easy and quick to put together which is always a plus when you have a busy family lifestyle.

Add to this the fact that the flavour and ingredient combinations are pretty much infinite and generally adaptable depending on your tastes and dietary requirements, they really are a brilliant, quick and easy breakfast for when you are running short on time or can also be served as a healthy snack.

Like I said, the flavour combinations are pretty much endless but with kid's in mind, I've put together my favourite 15 kid-approved smoothies for you!

The Best 15 Kid-Approved Smoothies

Healthy Chocolate Chia Shake

A healthy chocolate shake for kids with energy boosting chia seeds which are packed full of fibre, protein, Omega-3 fatty acids and antioxidants.
Banana Berry Smoothie
This delicious banana berry smoothie is perfect for making with the kids. The ideal afternoon recharge!

A protein packed smoothie made with quinoa, greek yogurt and berries. A delicious and healthy snack the whole family will love!
Spinach & Pear Smoothie
Spinach, pear, dates, ginger and water make up this vibrant smoothie. You can either serve it in a glass or poured into bowls with a good dollop of greek yoghurt and some linseeds, sunflower seeds and almonds to make more of a meal out of it!

Sunshine Orange Smoothie

Packed with Vitamin C, this smoothie makes the perfect addition to your breakfast or a delicious after school snack for the kids, helping to keep all those nasty winter bugs at bay!
Chocolate Cherry Smoothie
Creamy and smooth with a chocolate undertone, this cherry smoothie is perfect for kids! It's nutrient packed with cherries, raspberries, avocado, and almond butter, then sweetened with dates.
Coconut & Berry Smoothie
A delicious and refreshing recipe for a Coconut & Berry Smoothie made with coconut milk, coconut water, frozen banana and berries. This smoothie isn't just confined to the morning and would make an excellent after-school snack.
Creamy Cashew Green Smoothie
Also try this smoothie with frozen pineapple or peaches swapped with the mango, to switch up the taste... any yellow fruit will work! This is an easy recipe for kids of all ages to help with! Adding ingredients, measuring, pressing blender buttons, and sampling...
Choco Banana Breakfast Smoothie
Get your morning off to a healthy but tasty start with this Choco Banana Breakfast Smoothie. It's packed full of energy with the oats and banana giving kids a natural energy boost, yet low GI too, giving sustained release throughout the morning.
Beet & Berries Smoothie
With both spinach and beetroot in this vibrant smoothie, you can feel good knowing that kids are getting some extra goodness from foods that they may generally eat a lot less of!
Frozen Superhero Smoothie
A frozen smoothie fit for superheroes. Blended frozen bananas, strawberries, spinach and almond milk make this smoothie as delicious as it is vibrant. This recipe uses almond milk, making it vegan friendly, but you can also use coconut milk or cows milk too.
Deceptively Purple Green Smoothie
A green smoothie in disguise! Thanks to the bright purple hue from blueberries, no one has to know that this smoothie is packed with spinach! A great smoothie for kids, toddlers and nervous adults alike!
Chocolate Peanut Butter Banana Smoothie
A delicious and healthy kid-friendly Chocolate, Peanut Butter & Banana Smoothie packed with hidden spinach and flaxseed for extra nutrition! It's so quick and easy to make and is a great after school snack for kids.
Healthy Strawberry Milkshake
This healthy strawberry milkshake is definitely healthier than a traditional strawberry milkshake or strawberry flavoured milk as for a start it actually contains strawberries! The cashews give an extra creamy factor reminiscent of adding ice cream and a few dates and vanilla extract for good measure make sure the end result is sweet enough without adding loads of sugar or syrups.

A delicious and healthy PBJ smoothie inspired by the classic sandwich filling!

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15 Easy & Delicious Smoothies that even picky eating kids will love! One of the most frequently used electrical items in my kitchen is my blender and a lot of the time it's used for making smoothies. One of the reasons I love smoothies so much is that they are so versatile.

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Shop eyeshadow palettes at Ulta Beauty. Find best-selling eye shadow palettes from top brands along with the newest eyeshadow palettes.

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