PCOS Exercise: To Stretch or Not to Stretch

Opinion in the medical community seems to be divided over the merits or otherwise of stretching. Some experts think that stretching prior to your main exercises, whether in the gym or on a bike, may be of little or no benefit to your Polycystic Ovarian Syndrome (PCOS) health, while others maintain that regular stretching can help prevent injuries.
There’s no question that flexibility is often a great aid to health, with many arguing that stretching is an effective way to help achieve it. Applying common sense is the best approach and several tips should be remembered if you want to avoid injury after deciding that stretching may be right for you.
For a start, it’s a good idea to consult a health care professional to work out a personalized program that suits your needs and, just as importantly, the kind of body you have.
Make sure your muscles are warm before stretching. Either do a thorough warm-up before stretching or leave your stretching until after you’ve completed your main exercises.
Stretching is a unisex activity. In American culture, there’s a common attitude that stretching is more a woman’s type of exercise than a man’s. But the best athletes of either sex are almost always people who stand out as having the kind of quickness and agility that requires a flexible musculature.
There is gain without pain. Stretches shouldn’t hurt. Mild discomfort as you extend your limits is as far as it should go. Be gentle with yourself – and don’t bounce.
Focus on muscles that feel tight. A muscle relaxes better if it’s contracted for 5-10 seconds and then relaxed into a stretch and held for a minimum of 30 seconds. The stretches that feel difficult are typically the ones that are most needed.
Allow time for stretching as part of your regular exercise allocation. Three minutes is a suggestion. Pick stretches that target specific problem areas and do them daily. Take it one moderate step at a time and aim for greater flexibility over a period of 3-6 months.
Regular exercise and a balanced, nutritious PCOS diet are crucial ways to help reverse Insulin Resistance, an imbalance of glucose and insulin levels in the bloodstream, which, if left unchecked, can lead to weight gain and obesity. Excess PCOS weight can, in turn, result in the onset of a number of dangerous conditions, including the cluster of cardiovascular disorders called Metabolic Syndrome or Syndrome X and the hormonal imbalance known as Polycystic Ovarian Syndrome (PCOS), a leading cause of female infertility.
Insulin Resistance can also be a root cause of reversible Pre-Diabetes which, if neglected, may lead to irreversible Type II Diabetes. All Insulin Resistance-related disorders are increased risk factors for Cardiovascular Disease, which can result in a heart attack or stroke.

Next Steps

  1. Take the PCOS Quiz!  Get your score and assess your hormone health risks.
  2. Join our Facebook Sisterhood Group Pose your questions to this group of like-minded women. Get the answers to your questions and the support you need.
  3. Checkout the Hormone Reset. Guided Practices to eliminate anxiety, lose weight and boost energy.

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