10 Science-Backed Benefits of Stretching (and How to Get Started)
Medically reviewed by Raynetta Samuels PT, DPT, CLTMedically reviewed by Raynetta Samuels PT, DPT, CLTStretching is a physical exercise that lengthens muscles and makes them more elastic. It has several health benefits, including increased flexibility, improved posture, and reduced pain.Stretching may also increase blood flow and improve exercise performance. It’s also great at helping to prevent injuries, body aches, and stress.
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Is Stretching Good for You? 10 Science-Backed BenefitsExpands FlexibilityStretching improves muscle flexibility, allowing you to move easily and without pain. Flexibility is helpful for your overall health. As people age, they naturally lose flexibility and mobility. Regular stretching can preserve muscle flexibility and make mobility easier and more comfortable. It may be more beneficial to stretch in a supported position (while sitting or lying down) rather than standing. For example, instead of standing up and bending over to touch your toes, try sitting down with your legs straight in front of you and bending forward to stretch your hamstrings. Increases Range of MotionStretching daily increases joint mobility and range of motion. One meta-analysis found that regular stretching is an effective treatment for people with joint immobility from osteoarthritis (cartilage in joints breaks down due to wear and tear or age, causing stiffness, swelling, and pain). Stretching the knees by standing up, bending one knee back, and holding your foot behind you can improve the range of motion and pain. Helps With Back PainChronically tight muscles can lead to pain, especially back pain. A regular stretching routine is a proven way to treat and prevent chronic back pain. Relieves Tension HeadachesTight muscles near the base of the skull and neck cause tension headaches. Regularly stretching those muscles on your own or with a physical therapist can reduce the severity and frequency of tension headaches. Boosts Blood FlowDaily stretching can help boost blood flow and improve circulation. This leads to more blood flow to your muscles, helping you recover quicker after workouts. Increased blood flow may also improve heart health. Improved Mood and FocusA stretching routine may improve your mood and ability to focus. To boost this effect, practice mindfulness while stretching each day. Focus on the sound of your breath, or listen to a calming meditation recording. Relieves StressStress often increases muscle tension. During increased stress, you may notice a tight neck or shoulders. Stretching most days may ease tense muscles and provide stress relief. Focus on stretching the muscles that feel tight or sore when stressed. Improves Physical PerformanceStretching can improve physical performance in sports and activities. Stretching before physical exercise can prepare muscles for the activity. Dynamic stretching involves moving your muscles while you stretch, which can be helpful for athletes. Improves PostureMuscle tightness can lead to poor posture, which may cause chronic discomfort or pain. Stretching and strengthening the muscles encourages proper alignment and improves posture. Tight hips and hamstrings can pull on the back muscles and lead to poor posture. To stretch your hamstrings, sit on the ground with your legs straight and reach forward toward your toes.Helps Prevent Injury Stretching may reduce your injury risk during activity. Stretching before exercise can prepare the muscles to perform.However, there is conflicting research about stretching and injury prevention. Some studies do not find a link between stretching and a lower risk of injury. Since muscles are usually tighter after sleeping, stretching before a morning workout is important.Types of Stretching Techniques There are different types of stretches and stretching techniques, including:Static stretching is the most common type. It lengthens muscles by holding a position.Active stretching uses the strength of a muscle group to stretch an opposing muscle group. An example is yoga.Dynamic stretching is movement-based stretching to work the muscles through range of motion exercises to increase their length and mobility.Self-myofascial release (SMR) uses items like a foam roller to provide gentle pressure and reduce muscle tensionStatic stretching can be very gentle and may feel good first thing in the morning. Dynamic stretching should be performed as a warmup prior to a practice or workout. Static stretching is a good way to cool down after exercise. How to Start a Stretching RoutineYou may be unsure how to start a stretching routine that works for you and your body. It is best to start slow and listen to your body’s feedback. Stretching should never feel painful or intense. Aim to start stretching about two to three times per week. Pay attention to areas of your body that feel sore or tight, as these places need the most stretching. Focus on incorporating gentle stretches in the morning and before physical activity. Adding stretching to your bedtime routine may improve sleep. To start a static stretching routine, gently hold the stretch for 10 to 30 seconds and work up to 60 seconds. Repeat these stretches two to four times. Risks and Safety TipsStretching is a gentle way to improve your muscle flexibility and mobility. However, there are risks. The muscles can be overstretched and strained. To prevent overstretching, engage in a gentle warmup, such as walking or cycling, before stretching. This can help the muscles prepare for activity. Never stretch to the point of pain or significant discomfort. It is normal to feel tightness when you stretch, but if that sensation becomes painful, stop right away. Gently ease into stretches rather than bouncing or forcing them. If you have an injury, talk with a healthcare provider about which stretches are safe and helpful as you heal. SummaryStretching is lengthening the muscles to make them more elastic and mobile. It has several proven health benefits, including increased flexibility, better posture, and reduced pain. Stretching before a workout may lower your risk of injury and improve your physical performance. To start a new stretching routine, start slowly. Aim to stretch two to three times weekly for about 10 to 30 seconds per stretch. Stop if you feel pain or discomfort. If you have an injury, talk with a healthcare provider before starting a new stretching routine. Read the original article on Verywell Health.
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