The bounti Stretch Programme & the importance of flexibility

WHAT IS BOUNTI STRETCH?

Stretching is something so overlooked, yet so important. Flexibility, posture, breath work, flexibility and mobility, all play such key roles in optimising your body’s movement and ability. Join Tertia, as she teaches you the science and technique behind stretching… Using your Rebounder!

The bounti team is so excited to launch, yet another, game-changing programme - bounti Stretch! This programme is for anyone and everyone who is looking to incorporate more stretching into their daily physical fitness and wellness regime.

bounti Stretch is such a valuable addition to our rebounding workouts, any of our other bounti programmes, or any other exercise modality. This is the programme that absolutely everyone should have access to!

Join Tertia D. as she takes you on a 6-week journey from 5 to 30 minutes of stretching. She will teach you form, breath work and how to get the most out of your stretch routines.

Tertia is a professional dancer, personal trainer, yogi and one of our most beloved bounti instructors! To this programme she brings, not only her impressive talent, serene demeanour and inspiring attitude, but most importantly, her passion.

The bounti team is so fortunate to have someone who is such a strong advocate for flexibility, stretch and mobility – and wants to share this passion to help others. A huge thank you to Tertia for curating and presenting such a unique bounti programme!

This programme can be used progressively - you can build yourself up from 5 to 30 minutes of stretching as a way to gradually improve your flexibility. However, each of the stretch sessions can also be treated as independent 'stand-alones' that you select depending on what part of your body you would like to focus on, or the amount of time you have available to squeeze in a session.

The programme includes a variety of sessions that stretch the upper, lower and full body. The full, 30-minute stretch sessions are perfect for your rest days, or when you’re feeling a bit sluggish and want to move your body in a gentle way.

ALSO READ: How to optimise your rest days

Although it may sound daunting, once you start, I promise your body will love you for it! As you stretch repeatedly, your muscles will start to get better and better at it. Eventually, you will be able to hold your stretches longer and deeper than ever before.

For those of you who unavoidably sit more than you should, have a lot of tension in your body, and/or suffer with sciatic pain, this programme will be especially life-changing. Some of our stretches include a desk stretch, ideal for the office, as well as a couch stretch, which is ideal for movie breaks, or while you’re waiting for Netflix to load.

Our goal with this programme is to, not only make stretching something enjoyable and calming, but also a consistent habit. It’s truly so beneficial for your body, and should be an integral part of any holistic fitness or wellness regime.

All you will need for this programme are a few accessories to make it as comfortable as possible. We tried to make the equipment for this one as minimalistic as we coul, so you can do it anywhere!

FOR THIS PROGRAMME, YOU WILL NEED:

• Your rebounder
• A soft yoga mat to cushion your joints
• Resistance band
• Foam roller
• Towel
• bounti Soles or bounti Socks – for extra grip
• Comfortable clothing that you can move in freely to give you a full range of motion

WATCH: Screen recording of the bounti Stretch Programme

ALSO READ: How and when to try foam rolling

Click HERE to shop the bounti Stretch Programme & Kit.

Click HERE to shop the bounti Stretch Kit.

WATCH: For more information on the bounti Stretch Programme

THE BOUNTI STRETCH PROGRAMME ALSO PLACES SIGNIFICANT IMPORTANCE ON THE ROLE OF BREATH WORK. BUT, WHY IS BREATH WORK SO IMPORTANT IN YOUR STRETCHING ROUTINE?

While it feels automatic and unconscious, breathing is something so important that most of us rarely ever pay attention to. The bounti Stretch programme also includes instruction from Tertia on how to breathe correctly to get the full benefits of your stretch routine.

Breathing deeply and correctly while stretching ensures that you have sufficient, good-quality oxygen for your body. When it comes to stretching, breathing is probably just as important as the pose you’re holding. It also plays a critical role in relaxing your nervous system, which in turn, relaxes your muscles, enabling you to have a deeper, more relaxing stretch.

So many of us keep our breathing too shallow and high up in our chest, while we should be breathing deeply and using as much of our lungs’ capacity as possible. Because it’s something we pay so little attention to, being aware of your breathing is something that really takes practice! 

WHY IS STRETCHING SO IMPORTANT?

If you think that stretching is something that only athletes, dancers or gymnasts need, think again. We allneed to stretch in order to protect and maintain our mobility and independence.

Stretch is not just something we should do for the cool flexibility photos (although they are fun), but also all of its health and wellness benefits. Building strength and fitness is so important, but it’s not enough – so many people neglect flexibility.

As an ex-gymnast myself, I can confirm that stretching is something we should all do on a regular basis – ideally daily.

Stretching keeps our muscles strong, flexible and healthy, which we need to maintain a wide range of motion in our joints. Without enough flexibility, our muscles shorten and tighten, meaning they become weak and unable to extend all the way.

A sedentary lifestyle is such a silent, unsuspecting killer – I always say ‘sitting is the new smoking’ for good reason! Sitting in a chair for the entire day results in tightened hamstrings, which makes it difficult to extend your legs and can inhibit walking. When tight muscles are suddenly called to action, they’re also more susceptible to damage.

Stretching can also improve your posture and reduce stress and body aches. It helps you perform everyday tasks with increased ease, and can assist in delaying the natural reduced mobility that comes with ageing. 

HOW OFTEN SHOULD I BE STRETCHING?

Stretching once in a while won’t magically give you perfect flexibility. You need to commit to stretching consistently over a long time period in order to see progress. It’s something that needs your commitment – it can take weeks, or even months, to see improvement.

According to Harvard Health, you should aim for a programme of daily stretches, or at least 3 to 4 times a week. 

However, if you have any physical limitations (for example, an acute or existing injury or any pain) that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.

TYPES OF STRETCHING: WHAT IS THE DIFFERENCE BETWEEN STATIC AND DYNAMIC STRETCHING?

Static stretches involve holding a stretch in a comfortable position for a period of time (typically between 10 and 30 seconds). This form of stretching is most beneficial after you exercise, during your cool-down, after the muscles have been properly warmed up.

Dynamic stretches, on the other hand, are active stretching movements where the stretch is not held in the end position. Dynamic stretches are usually done before exercise, during the warmup, to get your muscles ready for movement.

WHAT ARE THE BENEFITS OF STRETCHING?

1. Increases your range of motion

The ability to move your joints through their full range of motion, gives you more freedom of movement. Both static and dynamic stretches are effective when it comes to increasing your range of motion.

2. Improves your strength and physical performance

Performing dynamic stretches prior to physical activity has been shown to help prepare your muscles for that activity and possibly improve your athletic performance.

Strength and flexibility are so closely linked. Once you increase your flexibility, you allow greater movement, so your body performs better physically. This allowance for improved technique can help you increase your strength.

It’s also important to increase your strength as you become more flexible. This is because it ensures that your muscles have a sufficient amount of tension in order to be strong enough to support your body and its movements, thus increasing your physical fitness. 

3. Prevents injury

Once you develop strength and flexibility in your body, you’ll be able to withstand more physical stress. Plus, you’ll rid your body of any muscle imbalances, which reduces your likelihood of getting physically injured. Correcting muscle imbalances requires a combination of strengthening the underactive muscles and stretching the overactive (tight) ones.

4. Increases blood flow to your muscles

Stretching regularly helps to improve your circulation, which increases blood flow to your muscles, shortens your post-training recovery time and reduces muscle soreness (also known as Delayed Onset Muscle Soreness or DOMS).

ALSO READ: How to prevent muscle stiffness

5. Improves your posture

Muscle imbalances are common and lead to poor posture. Stretch specific muscle groups to reduce musculoskeletal pain, encourage proper alignment and correct any imbalances. That, in turn, may help improve your posture, as, with an increased range of motion, you may find it easier to sit or stand in certain ways. 

6. Heals and prevents pain

When you have a decreased range of motion, the higher your chances of straining your back muscles. Stretching helps to heal an existing back injury by stretching the muscles. A regular stretching routine can heal and prevent back pain by strengthening your back’s muscles and reducing your risk for muscle strain.

Overall, your body is likely to feel better once you work on lengthening and opening your muscles. When your muscles are looser and less tense, you’ll experience fewer aches and pains. Plus, you may be less likely to experience muscle cramps.

7. Relieves stress

It’s no secret that in our modern day-to-day life, stress is rife. Stress is often the silent killer when it comes to our health – it has so many negative effects on the body! Chronic stress can even negatively affect your immune system, leaving you more susceptible to illness.

When you’re stressed out, your muscles tense up in response to physical and emotional stress. Stretch helps you focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back. While stretching, focus on breath work, mindfulness and meditation exercises to also give yourself a mental break.

Regularly engaging in poses that stretch and open up your body can bring about feelings of relaxation. You may find it easier to unwind once your body feels better.

8. Decreases tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may reduce the tension you feel from stress-related headaches.

ALSO READ: Simple ways to de-stress

By the end of this programme, we hope that you can relax a little easier, breathe a little deeper and stretch a little further.