Last Updated on April 24, 2024
Most people think that stretching is something that you do BEFORE you exercise, but that isn’t true. It’s important to include a stretching routine into your day even if you aren’t going for a run or lifting weights. Let’s get into the importance of flexibility with diabetes.
A small study conducted in Hawaii showed the benefits of stretching for diabetics. The study used 22 adults, 7 were diagnosed with type 2 diabetes and the rest were at a high risk for diabetes. Each participant performed 40 minutes of stretching twice a week. At the end of the study, the participants showed an average lower blood glucose level of 24 mg/dL versus the control group. Some researchers believe that static stretching opens up small blood vessels which allows glucose to be absorbed in the cells more efficiently.
When you’re stretching, you should feel a “pulling” sensation in the muscles you are stretching. If you start to feel a sharp or extreme pain, you’re stretching farther than you should. You should never stay in a stretch that is causing you extreme discomfort or pain. When you stretch, avoid quick and jerky movements. Don’t “bounce” into your stretches. Breathe into your stretches in slow and controlled movements.
Stretching can improve your balance, flexibility, posture, and cardiovascular health. With older people with diabetes, stretching regularly can help prevent falls.
Wrists
To stretch your wrist, perform 30 seconds of wrist circles with both hands. Slowly rotate your wrists in small circles in both directions. To stretch the bottom of your wrist, extend your arms out and then pull your fingers gently towards your body. For the top of your wrist, extend your arms, point your fingers to the ground, and then gently pull them towards your body.
Shoulders
Shoulder pain and discomfort is common among adults. Stretching several times a week can alleviate the pain. One great way to stretch your shoulders is doing shoulder circles for 2 or 3 minutes with each shoulder. For shoulder circles, extend your arms straight out to the side of you body and then slowly rotate them in wide circles. For a deeper stretch, extend one arm across your body and use your other hand to grab your elbow and pull your arm.
Ankles
Anyone that spends a lot of time standing or walking can experience discomfort or pain in his or her ankles. Stretching your ankles is similar to stretching your wrists. Rotate your ankles in slow controlled circles for several minutes. You can do this stretch while sitting on a couch or at your desk. For a deeper stretch, use a step, curb, or wall to place your toes on and then lean into your foot.
Back
Upper or lower back pain is one of the most common muscle problems in adults. There are dozens of simple backstretches that you can do almost anywhere. To stretch your lower back, lay flat on the ground with your knees bent. Bring your knees up to your chest and hold them there for several seconds. After returning your knees to the starting position, keep your knees together and slowly lower them to one side. Hold this position for 10 seconds and then return them to the starting position before stretching to the other side.
Yoga/Pilates/Tai Chi
If you are looking to drastically improve your flexibility, balance, and range of motion you should consider beginning yoga, Pilates, or tai chi exercise routines. Practicing yoga, Pilates, or Tai Chi can vastly improve your cardiovascular health as well as improve your mood.
Most communities offer classes for free or a small fee at local recreations centers, YMCAs, or community centers. If your community doesn’t offer any of these classes, there are millions of free instructions videos to get you started.
