It feels great to walk away from any workout knowing that you are working on strength, agility, and improving your overall health.
It's important to get your heart rate up and resistance train regularly. It's also crucial that we don't overlook an essential part of fitness: stretching.
More often than not, stretching falls low on our list of priorities when it comes to health and fitness. If we only have a limited amount of time available for a workout session, then it's easy to see why.
A lot of us dedicate the full session to cardio and strength training instead of saving precious time for stretching. But the truth is that stretching should be an important part of our exercise routine.
Flexibility and mobility are essential components of fitness. They can have a positive impact on our results and overall health.
I think the real problem is that most people don't understand the benefits of stretching. Many of us wonder, "What does stretching do?" and "Why is stretching important?"
Today, I'll walk you through 7 benefits of stretching. The reality is that stretching can directly lead to better performance and injury prevention. I'd consider both of these things to be a high priority!
So, let's get into it!
In This Article:
• Why Stretching is More Important Now Than Ever Before
• Top 7 Benefits of Stretching
• How to Start a Stretching Routine
• Frequently Asked Questions About Stretching
Why Stretching is so Important in Our Digital World
Many Americans live sedentary lives, which can cause the muscles to shorten. Over time, the muscles can tighten to the point where they cannot fully extend when the muscle is being used for an activity.
Our body has a reaction to time spent in the office, sitting on the couch, or driving long distances. For example, if you sit in a chair all day for work, then this position causes the hamstrings, quads, and hips to tighten up. This can lead to low back pain and an inability to move properly ... not just in the gym, but with day-to-day activities.
You may not even notice that the back of the thigh is tighter compared to what it was in the past. Even still, you could experience small nuances in the way you move throughout the day. For example, it may be more difficult to straighten your knee completely or extend your leg.
Then, when you use these muscles in strenuous activity, such as a new exercise or a pick-up game of basketball, the muscles are suddenly stretched. This can force muscles into ranges they're not adapted to, risking injury. That's because the muscle-tendon unit lacks the flexibility and motor control to handle the range safely.
This is where regular stretching comes into play. Stretching can help maintain normal muscle length and joint mobility, allowing for proper movement patterns and reduced injury risk. Outside of that, though, there are many more benefits of stretching.
Top 7 Benefits of Stretching
There are many reasons why we should always include stretching as part of our fitness routine. Here are what I'd consider to be the top 7 most important of those reasons:
1. Avoid Mobility Problems
As the human body ages, it's expected that mobility will be reduced with time. However, we can help extend our years of agility by increasing our flexibility now. In a way, this can help to slow down the "aging" process.
Regular stretching helps us keep up with everyday activities, ensuring that we can enjoy our lifestyle with ease. There's really no downside to increased stretching in your daily routine.
2. Improve Range of Motion
When the range of motion within a joint is limited, it can have an impact on our freedom of movement.
Stretching to support range of motion is important not only to optimize our performance, but also to reduce our risk of injury (1).
3. Injury Prevention
Before exercising, it's important to make sure our muscles, tendons, and ligaments are prepared for the activity. Active or dynamic stretching is a gentle way to warm up the muscles beforehand.
As a result, muscle movement is more fluid, which is important for injury prevention. For best results, include stretching with other warm-up activities such as a short walk or jog. Static stretching (no movement, holding stretches) is best saved for after the workout or activity.
4. Help Manage Pain & Discomfort
Whether we have an old joint injury or recurring back pain ... stretching can be a critical step to improve recovery.
For example, strengthening the core and back muscles, along with regular stretching to lengthen the muscles, can reduce the risk of strain in the back (2).
5. Improve Circulation
Muscle cells get the nutrients they need through blood. They are also able to do away with waste thanks to blood.
For these reasons and more, healthy blood flow can be important for muscle health and function. That's not even to mention everything else healthy blood flow is important for.
Believe it or not, stretching can help improve circulation. This can be beneficial in preparing our muscles for physical activity and also reducing recovery time.
6. Posture Correction
Did you know that overly tight muscles can lead to slouching and other posture issues? Muscle imbalances are common in both athletes and people living a sedentary lifestyle. These imbalances can lead to poor posture, which can have a lifelong impact.
Well, the best way to maintain good posture is through regular stretching and strengthening of the muscle groups to enforce proper alignment (3).
7. Release Tension
How often do you find that your shoulders are sore? One cause may be that you are holding tension in your neck and back.
Not only does stretching offer benefits for physical improvements, but it can also help with stress relief. Muscles can tighten in response to emotional and physical stress. Some of us may even experience headaches that are known as "tension headaches" if certain muscles are too tight.
This stress can be reduced by focusing on stretching the areas of the body that are holding the stress.
How to Start a Stretching Routine
Understanding the importance of stretching is just the first step. Now it's time to implement a stretching routine that you can maintain. The natural way to begin a stretching session is to focus on the muscles that are tight.
For example, you may feel tension held in your shoulders after spending a long day in front of the computer. A few shoulder stretches can start to loosen things up so you can move into other exercise activities.
Stretching is also a great activity for recovery. If you notice that certain muscles are sore from your workouts earlier in the week, then dedicate a bit of time to stretching those muscle groups.
In addition, stretching the muscles you just worked on is a great option. As soon as you get done with a hard leg workout or cross-training, focus on stretching the main muscles you worked ... as this can improve recovery, decrease soreness, and go right in line with your workout! Typically, stretching after your workouts should consist of static holds, where you hold the stretch for 20-30 seconds per body part.
Don't think this means you have to stretch after a workout. You don't have to, but it could be a good time to build the habit of stretching. Personally, I take 10 minutes as a part of my morning routine to stretch and mobilize.
You have to find what works best for you. If you can get around to 5-10 minutes of stretching and mobility work a day ... You'd be killing it!
I normally recommend aiming for at least 10 minutes of stretching, 2-3 times a week. The more consistent you are with a routine, the more you can experience the benefits of stretching.
Frequently Asked Questions About the Benefits of Stretching
Q: What Are the Main Benefits of Stretching?
The main benefits of stretching include improved flexibility and range of motion, injury prevention, better circulation, posture correction, pain management, and stress relief. Regular stretching can help support mobility and physical performance as we age.
Q: Why Is Stretching Important for Fitness?
Stretching is important for fitness because it can help enforce and maintain optimal movement. It's also critical for muscle function, injury prevention, and recovery.
Q: How Often Should I Stretch To See Benefits?
To reap the benefits of stretching, aim for at least 10 minutes of streching 2-3 days a week. Even just 5-10 minutes of daily stretching can provide improved flexibility and mobility over time.
Q: Should I Stretch Before or After My Workout?
Dynamic stretching is best before workouts as part of your warm-up routine. Static stretching (holding stretches) is most beneficial after your workout when muscles are warm. This approach maximizes the benefits of stretching while reducing injury risk.
Q: Can Stretching Help With Back Pain?
Assuming the back pain is because of muscle tightness or imbalances, yes. Regular stretching of the hip flexors, hamstrings, and back muscles can help reduce strain, which often can help alleviate back pain.
Q: How Long Should I Hold Each Stretch?
For static stretching, hold each stretch for 20-30 seconds. This duration allows the muscle to relax and lengthen effectively, helping you achieve the maximum benefits of stretching.
Start Your Stretching Routine Today!
The more consistent you are with a stretching routine, the better the benefits you'll receive. Why not start today? As soon as you can develop the habits of regular streching and mobilizing, you can start seeing improvents in no time.
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References:
(1) Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1):1-11.
(2) Shariat A, et al. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. Appl Ergon. 2018;73:71-77.
(3) Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
