Does anyone else feel like Mr. Frederickson from the Disney movie Up when he gets out of bed in the morning? A couple back cracks here, a big ol’ knee pop there, and Boom I am ready to get the day started. As we age our bodies become more stiff, tight, and rigid. Plus many of us are spending hours behind a computer, working at home, sitting in an office, bent over helping our kids, or standing up cooking and cleaning. One of the best ways to combat these body aches and stiffness is by stretching. I admit that I personally do not stretch enough. But there are numerous reasons I should be stretching more, and you should too. Here are the top 10 reasons you should be stretching.
Reason #1: Decreases Risk of Injury
Stretching helps loosen tight muscles and tissues. It allows the muscles to contract and relax appropriately when performing any type of movement. Having appropriate muscle flexibility reduces the risk of muscle strains. Additionally, flexibility can aid in appropriate movement and function of joints. This prevents other injuries associated with poor posture, arthritis, or other muscle and joint pain.
Reason #2: Decreases Pain and Stiffness
By stretching your muscles your body can move more freely. This will reduce stiffness felt in areas such as the upper back, low back, hips, knees, and feet. Our bodies crave movement. When we are too sedentary or stiff our bodies tend to let us know with annoying aches and pains. Avoiding pain and stiffness associated with immobility can be achieved by regular stretching and mobility exercises.
Reason #3: Improves Function
As previously mentioned, when muscles are appropriately flexible the body can move more efficiently. Flexibility in muscles and joints allows an increased range of motion and better motor function. Our body functions by muscle groups working together. And often when one muscle group is working (or contracting) the opposing muscle group needs to be relaxing. Stretching allows the muscles to contract and relax appropriately. Proper mobility and flexibility is imperative for success in both athletic interests and everyday activities. With flexibility comes jumping higher and reaching further.
Reason #4: Improves Blood Flow
Stretching is a light form of exercise that facilitates blood flow into your muscles and joints. Tight muscles or muscle trigger points (knots) are often lacking sufficient blood flow and oxygen which leads to a cascade of problems ultimately resulting in elevated pain. Stretching improves the blood flow throughout your muscles and your body which keeps the muscles healthy and happy.
Reason #5: Reduces Stress
As mentioned above stretching is a light form of exercise. Exercise releases a chemical in your brain called endorphins which is a natural “feel good” chemical. Frequent stretching helps reduce stress that is often manifesting as tension felt around your upper back, neck, and head. Flexibility of the head and neck muscles reduces symptoms such as headaches and even jaw pain.
Reason #6: Decreases Recovery Time After Exercise
Often after moderate to high intensity exercise people will experience something known as delayed onset muscle soreness (or DOMS). This is common 24-36 hours after exercise and is due to lactic acid build up following strenuous muscle function. Stretching helps reduce the intensity of DOMS by bringing blood flow and reducing muscle tension and tightness. This aids in a quicker recovery post exercise.
Reason #7: Makes You Taller
Tight muscles are the number one reason for bad posture. Bad posture can cause a forward rounding of the head and neck and associated muscle aches and pains. Stretching of the back hips, chest, shoulders, and neck will aid in a more erect posture. Ultimately this will result in a more upright body position making you look taller.
Reason #8: Increases Your Energy
Stretching helps bring blood flow to all areas of your body, including your brain. Proper oxygen to your muscles and your brain will improve your overall muscle function and energy level. Additionally, less stiffness and rigidity will improve your efficiency of movement, thereby requiring less overall effort.
Reason #9: Improves Your Mood
As mentioned previously stretching releases the “feel good” chemical endorphins which naturally improves your mood. Stretching also results in better function and less pain. And who doesn’t feel better mentally when they feel better physically?
Reason #10: Better Balance
With improved muscle flexibility comes better muscle function. And proper muscle function is required for good balance. Our body works by opposite muscle groups working together. If one muscle group is not sufficiently flexible it will result in improper function of the opposing muscle group also. Balance requires the use of all the muscle groups surrounding a joint to be contracting, relaxing, and sensing where our body is in space appropriately.
Different Types of Stretching
Alright, now you know why you should be stretching but you may not know how to stretch. Luckily stretching is not a one size fits all kinda deal. There are many different ways to stretch. The right way to stretch for you depends on when you are stretching and what type of activity you are doing.
Different Types of Stretching:
- Dynamic
- Static
- Ballistic
- PNF
- Passive
- Active
- Isometric
Static and dynamic are the two most common types of stretching. Static stretches involve holding your muscle in a comfortable lengthened position for a set period of time. Dynamic stretching is actively moving your body in a way that stretches or lengthens your muscle, but you are not holding the muscle in a lengthened position.
Dynamic stretching is not the same as ballistic stretching which frequently involves bouncing and pushing your muscles past a comfortable stretching range. Ballistic stretching is common for athletes but not recommended for the average person.
How To Stretch
- Aim to do 5-10 minutes of stretching a day
- If you are stretching before exercise it is best to perform dynamic stretches to increase blood flow, heart rate, and prepare your body for exercise.
- Dynamic stretching should be performed within a comfortable range and studies have found this type of stretching is best prior to power or athletic performance.
- If you are stretching after exercise static stretching is best.
- When performing a static stretch you want to hold the stretch for 30 seconds. Research has shown this is the amount of time required to allow the muscle fibers to properly lengthen.
- Just be sure to incorporate some stretching into your daily life for the 10 reasons listed above.
What’s Next?
You can check out a video of my favorite stretches for reduction of neck and back tension below.
Try out more stretches for specific body parts in any of these posts:
How To Head Off A Headache (Neck and Back)
Time To Straighten Up (Chest)
Are Your Feet Killing You (Feet)
Sciatica; A Real Pain in Butt (Butt/Hips)
Motherhood and Low Back Pain (Low Back)
Why Your Knees Hurt (Legs/Knees)
Remember you should always consult with a doctor or appropriate medical professional if you are experiencing an injury or prolonged joint pain. However, stretching is a highly under acknowledged way to treat and avoid pain. Again, I personally know I need to be stretching more often. It is such a simple practice many of us can easily incorporate into our busy schedules to live happier healthier lives.
Happy Stretching!
Monica
