A Bit of a Stretch: Benefits of Daily Stretching

With the rise in popularity of Yoga-inspired stretching and other techniques like Pilates, it’s no wonder that stretching has become an important part of the health and wellness scene.

We all know that stretching is important, and we often find ourselves doing it involuntarily. Stretching improves flexibility and as a result, the range of motion in your joints.

Without your range of motion, the muscles in your body will shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. Inflexibility or muscle tightness puts you at risk for joint pain, strains, and injury.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. Tightened hamstrings can make it harder to extend your leg or straighten your knee and may hurt your ability to walk. Likewise, when tight muscles are suddenly used for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury (Harvard Health Publishing, 2013).

Here are 5 more benefits to daily stretching (Lindberg, 2018):

1. Increased blood flow

2. Improvements to posture and relief for back pain

3. Calming to the mind

4. Relieves stress

5. Helps decrease tension headaches

Now that you know the reason why stretching is so important, how do you start?

Daily stretching may seem like a daunting, overwhelming task that takes up precious time from our already limited number of minutes, but the good news is, you don’t have to stretch every muscle you have in order to get a good, healthy start on stretching.

The area most important for mobility are in your lower extremities: your calves, your hamstrings, hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week:

More importantly, it is crucial to practice your stretches safely to avoid injury. If you have physical limitations that cause you to be unable to perform stretches properly or safely, or if you have any existing injury, stretching may not be safe. Regardless of your fitness level however, there are standards of safety that should be in play while stretching.

• Don’t bounce

• Don’t stretch beyond the point of comfort

• Don’t over stretch

• Don’t go into your stretches with cold muscles

Finding a Physical Therapist who can assess your muscle strength and tailor a stretching program to fit your needs, is a great way to get started. CCH has a full staff ready to find what works best for you and your lifestyle. Another added benefit to choosing CCH as your stretching experts, is the added measure of safety, care and compassion that goes into the services we provide.

For more information on Physical Therapy with Campbell County Health, visit our website at https://www.cchwyo.org/services/physical-therapy/

References

Harvard Health Publishing. (2013, September). The importance of stretching - Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

Lindberg, S. (2018, June 18). Stretching: 9 Benefits, Plus Safety Tips and How to Start. Healthline. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

Mayo Clinic Staff. (2017). Stretching: Focus on Flexibility. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Edited by Thomas Andrew, PT and Travis Cochran, PT