There is a very simple component to a healthy body that is so often overlooked, that many people don't even realize that it should be in their everyday routine. That thing, my friends, is stretching. Now, I'm not talking about doing Pilates and Yoga til you can apply to Cirqu du Soleil as a contortionist. It doesn't need to be that strenuous or extreme. But the benefits of stretching are numerous, and if you already have an issue with a joint of muscle, it's almost mandatory.
Tight joints and muscles are much more apt to be sore and painful, even before exercise. Gentle stretching loosens up the fibers and allows for greater lubrication and blood flow, thereby reducing the risk of injury. Remember to stretch slowly, though, and never bounce; this leads to muscle tears. And for the love of Mick, please, please do NOT do that one stretch that used to be so popular among the runners I knew. It involves sitting with one leg extended straight, and the other leg bent back such that the foot points away from the body, to the outside. This stretch has been a staple for years, but it so, so bad for the knees. My youngest, the Ambassador, is a soccer addict. (Yeah, I said it.) But any time he gets a coach who starts with this stretch, I forbid him to do it. His Osgood-Schlatters Syndrome aside, it's just dangerous for the knee joint in general. If you have access to a trainer, or a physical therapist, I implore you to seek the counsel of a professional before really getting into any heavy stretching. Don't risk an injury. If not, your doctor can help, instead. Don't make the mistake of blowing this off as something that's easy or unimportant.
Increasing flexibility also improves balance. Now, not everyone who has a disability or limitation will have concurrent balance issues, but the vast majority will. If you don't know the reason for this, Alvin and the Chipmunks will be happy to educate you on the topic!
It took me a while to learn this too, really. But it's true that everything is truly connected. My injury is in my right knee. However, in addition to my balance, both of my hips and lower back are very much affected simply because I stand and walk differently than the human body was designed to move. Same goes for someone with a shoulder injury; it will affect their arm, neck, and back as well. It may not seem like that would impair balance, but trust me when I tell you, it does.
Stretching before exercise is a great warm-up for the body, but most people forget the fact that stretching after exercise is almost more important. When we work out, muscle fibers break down and can tighten up. Stretching gently loosens them up again, and helps the healing process improve. It keeps the blood flowing through the joints, which prevents swelling and soreness from exacerbating.
Even if you aren't sure what stretches are right for your body, here's one that almost everyone can do after a workout: Lie flat on the floor; doesn't matter if you're supine or prone. Whichever is more comfortable is fine. Try to reach your toes to the other side of the room, and your fingertips to the opposite wall. Hold for ten seconds and relax. Repeat two more times. Obviously, unless you're in a really, really small room, this will not be possible. But the light, all-over stretch will loosen the spine and the major joints, and feel really great.
We'll make ourselves into rubber bands in no time!
