The Benefits Of Stretching
The Benefits Of Stretching
By D. S. Mitchell
The benefits of regular stretching are numerous. Stretching is important in the battle to keep us flexible, an important factor to overall fitness. It can also improve your posture, reduce stress and body aches, end back pain, increase range of motion and more.
They Teach It In Schools
When we were kids our PE teachers always insisted we stretch before and after exercise. I know, stretching, really? Boring! While most younger folks are limber and flexible enough to jump straight into a game and skip the cooldown, us older folks can do real damage if we opt to skip the stretching.
In My Case
I recently had a rotator cuff injury that required 12 weeks of Physical Therapy. When I started my visits I was miserable. I literally could only lift my left arm if I lifted it with my right arm. The pain was indescribable. At the end of my 12 weeks of therapy, I felt great, no pain and had full range of motion. And how did the therapist accomplish that miracle? She did it with a daily stretching program. That’s right, stretching. The benefits of stretching go way beyond feeling limber on the tennis court, or being able to pick up a penny and not throw your back out. There are both physical and mental benefits to stretching. Read on.
Take A Stretching Break
Frustrated, stymied, taking a break to stretch can help you clear your mind . Stretching releases endorphins and stabilizes hormones, which can improve attitude and mood making you more pleasant to be around and able to approach problems with clear eyes. Regular stretching has been linked to mental balance and clarity. If you’re in chronic pain, regular stretching is an excellent way to address the issue. It is definitely safer and more effective than opioids. Stretching helps ease discomfort, and costs nothing.
Little Space And No Equipment
Because of these benefits, I support stretching every morning, right after I get up, and every night just before bed. However, you can do a few basic stretches any time of day. It requires very little room and no equipment. Instead of a cigarette break I take a stretching break. I’ve even seen people who are trying to quit smoking, replace the cigarette with stretches. A great alternative, I must say. There are very few things that can be done for free and at any time, but stretching is one of them. I’m amazed, more people don’t do it.
The Physical Benefits Of Stretching
Daily stretching can improve your blood flow and make your arteries healthier. Within a couple months of starting a stretching program you could lower your risk of heart attack, stroke, high blood pressure, erectile dysfunction and more. If you stay loose and limber, your muscles respond better to stressors-expected and unexpected-that might otherwise result in injury. Stretching is not a magic elixir, but if you stretch regularly you will according to science feel better and be healthier.
Putting It All Together: Benefits Of Starting A Stretching Routine
- Improved Flexibility: Essential to overall health. Improved flexibility allows seniors to perform everyday activities with ease and naturally delays reduced mobility issues, common with aging.
- Improved Range Of Motion: The ability to move a joint through its full range gives freedom of movement. Essential for healthy aging.
- Improved Performance In Physical Activities: Doing dynamic stretches prior to activities is proven to prepare your muscles for the exercise. It may also improve your performance in the activity.
- Increase Blood Flow To Muscles: Improves your circulation, increased blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness or delayed onset muscle soreness (DOMS).
- Improved Posture: Poor posture is often the result of muscle imbalances. A combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment, thus improved posture.
- Helps Heal And Prevent Back Pain: Tight muscles can lead to a decrease in your ROM. 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 injured muscles. A regular stretching routine can also prevent future back pain by strengthening your back muscles and reducing your risk of muscle strain.
- Stress Relief: Stress leads to tense muscles. Muscles tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, primarily the neck, shoulders, and upper back.
- Calm The Mind: A regular stretching routine can calm the mind. While you stretch focus on mindfulness and meditation exercises. Give your mind a break.
- Reduce Tension Headaches: Tension and stress headaches can interfere with activities of daily living. Stretching reduces the tension and anxiety you feel from headaches.
Challenge
Were you aware that May is National Physical Fitness and Sports Month? National Physical Fitness and Sports Month is a time to highlight the importance of staying active through sports and other fitness activities. Every day this month, I challenge you to spend time stretching in the morning and then again before bedtime. I guarantee that if you do, you will feel better. And who wouldn’t want that?
*Static Stretches: involve holding a stretch in a comfortable position for a period of time, typically 10 to 30 seconds. This form of stretching is most beneficial after you exercise.
*Dynamic Stretches: are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.
Watch Your Technique
If you are new to a regular stretching routine, take it slow. Your body needs time to get used to the stretches. Check your form and technique regularly, poor technique can lead to injury. You can stretch almost any place at any time. I suggest a program that lasts at least 15 minutes first thing in the morning and 15 minutes just before bedtime.
Focus
When stretching focus on he major areas of your body that help with mobility, such as calves, hamstrings, hip flexors, quadriceps. For upper-body relief, try stretches of the shoulder, next and lower back. I suggest you research the best stretches for what you want to accomplish, or better yet consult your physician or physical therapist. There will be recommendations for length of hold and number of repetitions, etc for each stretch.
Here are a few standard safety tips before stretching:
- Do Not Bounce: Experts suggest you avoid bouncing.
- Point Of Discomfort: While it is common to feel tension when stretching a muscle you should never feel pain. If an area you are stretching starts to hurt, back off on the stretch until you don’t feel pain.
- Do Not Overdo: Stretching puts stress on your body. If you’re stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.
- Don’t Start Stretches Cold: Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after warming up 5-10 minutes with some light cardio or walking.
As with anything, you should check with your primary care physician before you start any exercise program.
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