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A good stretch is more than just satisfying, it is vital for muscle health, flexibility and injury prevention. Staying flexible and resilient isn't just about movement, it's also influenced by nutrition, inflammation and muscle recovery. When your body is supported from the inside out, stretching becomes more effective, muscles recover faster, perform better and joint mobility is easier to maintain.
THE KEY TO FLEXIBILITY: REGULAR STRETCHING
Think you need endless hours of yoga or stretching to improve flexibility? Good news - recent research shows that consistency matters more than intensity or duration when it comes to achieving results. Just 10 minutes of static stretching per week (no bouncing!), spread across multiple sessions, leads to greatest improvements in overall flexibility. That's a relief for those of us juggling work, kids, workouts and everything else.
For immediate improvements in flexibility, hold your stretch for around 30 to 60 secs and repeat so the total time adds up to around 4 minutes in a single session.
STRETCH FOR STRENGTH AND PERFORMANCE
Regular stretching doesn't just improve flexibility, it has the potential to improve muscle strength and power, especially in those older individuals who lead a more sedentary lifestyle. Incorporate dynamic stretching into your routine before activities like workouts or sports and static stretching afterwards. For performance results, aim to keep each stretch under 60 seconds, as longer can reduce muscle output. Instead focus on frequent sessions and repetitions which research shows lead to greatest improvements in muscle strength over time.
POWER UP WITH VITAMIN D
Vitamin D deficiency is surprisingly common - up to one in three Australians have low levels, and 95% don't meet the recommended dietary intake. Vitamin D isn't just for bones and immunity, it's also essential for muscle health and function. Deficiency has been linked to muscle weakness, pain and impaired post-exercise recovery. Research also shows that vitamin D3 supplementation can support muscle strength in athletes.
When dietary intake and sun exposure are low, Whole Earth & Sea® Vegan Vitamin D3 helps you maintain healthy vitamin D levels year-round. It features Vitashine™, a highly bioavailable, plant-based form of D3 sourced from sustainable, non-GMO lichen.
BOOST PROTEIN AND NUTRIENTS FOR MUSCLE HEALTH
Protein is essential for muscle growth, function, and recovery, especially during increased activity, which can double daily protein requirements. Boost your intake with plant-based proteins for muscle building and repair, like organic pea, rice, quinoa and pumpkin seeds. This is particularly important for individuals following vegetarian or vegan diets who may find it challenging to meet their protein needs.
A high-quality protein and greens powder provides a clean, nutritious way to support muscle mass and recovery when combined with resistance training and stretching.
While a balanced, nutritious diet is the foundation for muscle health and overall wellbeing, busy lives can make it difficult to maintain. That's where multivitamins can help fill nutritional gaps when we don't eat as we should.
Whole Earth & Sea® multivitamins contain magnesium, calcium, zinc, B vitamins and antioxidants like vitamins C and E, which are important for immune system health, energy production and mental function. With added organic wholefoods, they provide extra support when our diets fall short.
FOCUS ON RECOVERY
Stretching aids post-exercise recovery by promoting circulation, helping remove metabolic waste and easing muscle stiffness. Pair it with Oil of Oregano. Used topically, oregano oil has been traditionally used in Western herbal medicine to stimulate blood flow to the skin. Apply 1-4 drops to the affected area and massage into the skin one to three times daily.
High intensity exercise can increase oxidative stress. Antioxidants play a vital role in reducing free radicals formed in the body which accumulate during exercise.
Whole Earth & Sea® offers vegan supplements that support your stretching and exercise routine. Incorporate these five habits daily - stretch smart, fuel your muscles and support recovery to maintain flexibility and strength.
