Show Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — Written by Sara Lindberg on June 18, 2018
There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more. Read on to learn more about the benefits of stretching, plus how to start a stretching routine. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging. 2. Increases your range of motionBeing able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion. One study found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains. 3. Improves your performance in physical activitiesPerforming dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise. 4. Increases blood flow to your musclesPerforming stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS). 5. Improves your postureMuscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture. 6. Helps to heal and prevent back painTight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles. A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain. 7. Is great for stress reliefWhen you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back. 8. Can calm your mindParticipating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break. 9. Helps decrease tension headachesTension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches. There are several types of stretching techniques, including:
The most common forms of stretches are static and dynamic:
If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing. You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured. You can stretch any time during the day. On days you exercise:
On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain. When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back. Hold each stretch for 30 seconds and avoid bouncing. You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Stretching may not always be safe:
Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:
Whether you’re new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind. Last medically reviewed on June 18, 2018
2. Secondly, make a specific review of the area, or muscle group, to be stretched. Are the muscles healthy? Is there any damage to the joints, ligaments, tendons, etc.? Has the area been injured recently, or is it still recovering from an injury? If the muscle group being stretched is not 100% healthy, avoid stretching this area altogether. Work on recovery and rehabilitation before moving on to specific stretching exercises. If, however, the individual is healthy and the area to be stretched is free from injury, then apply the following to all stretches. 2. Warm Up Prior to Stretching This first rule is often overlooked and can lead to serious injury if not performed effectively. Trying to stretch muscles that have not been warmed is like trying to stretch old, dry rubber bands: they may snap. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. By increasing muscle temperature we are helping to make the muscles loose, supple, and pliable. This is essential to ensure the maximum benefit is gained from our stretching. The correct warm-up also has the effect of increasing both our heart rate and our respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles for stretching. A correct warm-up should consist of light physical activity. Both the intensity and duration of the warm-up (or how hard and how long) should be governed by the fitness level of the participating athlete, although a correct warm-up for most people should take about 10 minutes and result in a light sweat. 3. Stretch Before and After Exercise The question often arises: “Should I stretch before or after exercise?” This is not an either/or situation: both are essential. It is no good stretching after exercise and counting that as our pre-exercise stretch for next time. Stretching after exercise has a totally different purpose to stretching before exercise. The two are not the same. The purpose of stretching before exercise is to help prevent injury. Stretching does this by lengthening the muscles and tendons, which in turn increases our range of movement. This ensures that we are able to move freely without restriction or injury occurring. However, stretching after exercise has a very different role. Its purpose is primarily to aid in the repair and recovery of the muscles and tendons. By lengthening the muscles and tendons, stretching helps to prevent tight muscles and delayed muscle soreness that usually accompanies strenuous exercise. After exercise, our stretching should be done as part of a cool-down. The cool-down will vary depending on the duration and intensity of exercise undertaken, but will usually consist of 5–10 minutes of very light physical activity and be followed by 5–10 minutes of static stretching exercises. An effective cool-down involving light physical activity and stretching will help to rid waste products from the muscles, prevent blood pooling, and promote the delivery of oxygen and nutrients to the muscles. All this assists in returning the body to a pre-exercise level, thus aiding the recovery process.
4. Stretch Only to the Point of Tension Stretching is not an activity that is meant to be painful; it should be pleasurable, relaxing, and very beneficial. However, many people believe that to get the most from their stretching, they need to be in constant pain. This is one of the greatest mistakes we can make when stretching. Let me explain why. When the muscles are stretched to the point of pain, the body employs a defence mechanism called the 'stretch reflex'. This is the body’s safety measure to prevent serious damage occurring to the muscles, tendons, and joints. The stretch reflex protects the muscles and tendons by contracting them, thereby preventing them from being stretched. So to avoid the stretch reflex, avoid pain. Never push the stretch beyond what is comfortable. Only stretch to the point where tension can be felt in the muscles. This way, injury will be avoided and the maximum benefits from stretching will be achieved. 5. Stretch All Major Muscles and Their Opposing Muscle Groups When stretching, it is vitally important that we pay attention to all the major muscle groups in the body. Just because a particular sport may place a lot of emphasis on the legs, for example, that does not mean that one can neglect the muscles of the upper body in a stretching routine. All the muscles play an important part in any physical activity, not just a select few. Muscles in the upper body, for example, are extremely important in any running sport. They play a vital role in the stability and balance of the body during the running motion. Therefore it is important to keep them both flexible and supple.
Every muscle in the body has an opposing muscle that acts against it. For example, the muscles in the front of the leg (the quadriceps) are opposed by the muscles in the back of the leg (the hamstrings). These two groups of muscles provide a resistance to each other to balance the body. If one of these groups of muscles becomes stronger or more flexible than the other group, it is likely to lead to imbalances that can result in injury or postural problems. For example, hamstring tears are a common injury in most running sports. They are often caused by strong quadriceps and weak, inflexible hamstrings. This imbalance puts a great deal of pressure on the hamstrings and can result in a muscle tear or strain. 6. Stretch Gently and Slowly Stretching gently and slowly helps to relax our muscles, which in turn makes stretching more pleasurable and beneficial. This will also help to avoid muscle tears and strains that can be caused by rapid, jerky movements. 7. Breathe Slowly and Easily While Stretching Many people unconsciously hold their breath while stretching. This causes tension in our muscles, which in turn makes it very difficult to stretch. To avoid this, remember to breathe slowly and deeply during all stretching exercises. This helps to relax our muscles, promote blood flow, and increase the delivery of oxygen and nutrients to our muscles. Below are examples of 5 common stretches for helping to keep the back healthy, and avoid the development of active trigger points, and painful injuries. Please bear in mind the rules above! |