Stretching 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.
ljubaphoto / Getty Images
1.
ljubaphoto / Getty Images
Expands Flexibility
Stretching improves muscleflexibility, 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.
Increases Range of Motion
Stretching daily increases joint mobility and range of motion.
Helps With Back Pain
Chronically tight muscles can lead to pain, especiallyback pain.
A regular stretching routine is a proven way to treat and prevent chronic back pain.
Relieves Tension Headaches
Tight muscles near the base of the skull and neck causetension headaches.
Boosts Blood Flow
Daily stretching can help boost blood flow and improve circulation.
This leads to more blood flow to your muscles, helping yourecover quicker after workouts.
Increased blood flow may also improve heart health.
Improved Mood and Focus
A stretching routine may improve your mood and ability to focus.
Relieves Stress
Stressoften increases muscle tension.
Focus on stretching the muscles that feel tight or sore when stressed.
Improves Physical Performance
Stretching 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 Posture
Muscle tightness can lead to poorposture, which may cause chronic discomfort or pain.
Stretching and strengthening the muscles encourages proper alignment and improvesposture.
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.
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.
It is best to start slow and listen to your bodys feedback.
Stretching should never feel painful or intense.
Aim to start stretching about two to three times per week.
Focus on incorporating gentle stretches in the morning and before physical activity.
Adding stretching to your bedtime routine mayimprove sleep.
Repeat these stretches two to four times.
Risks and Safety Tips
Stretching 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 aswalkingor cycling, before stretching.
This can help the muscles prepare for activity.
Never stretch to the point of pain or significant discomfort.
Gently ease into stretches rather than bouncing or forcing them.
Summary
Stretching 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.
2021;51(11):CPG1-CPG60.
2021;13(8):e17601.
2021;63(1):e12243.
2004;34(7):443-449. doi:10.2165/00007256-200434070-00003
NASM.5 huge benefits of stretching.
2017;117(6):1217-1226. doi:10.1007/s00421-017-3608-y
