The Benefits of Stretching

Building strength is wonderful, but your care routine for your body is simply incomplete without stretching. I frequently have to convince my students of the benefits of stretching, and it is only once they take up the practice that they truly begin to believe.

What Exactly is Stretching?

Stretching, much like exercise, is something we do repeatedly in order to alter the way our muscles and ligaments work. When we stretch, we put the body in a position to help lengthen and loosen a muscle or muscle group. But how does this actually work?

When we stretch we engage the myotatic reflex, known colloquially as the stretch reflex. When this reflex is engages, sensory neurons known as spindles feel the muscle elongating. The spindles send signals the spinal cord and interact with motor neurons. The motor neurons respond by activating the stretched muscle, causing a slight contraction.

When we stretch regularly and hold our stretches for longer periods (20-30 seconds), the stretch reflex subsides. So in simple terms… When we stretch regularly and with the correct amount of time, our body allows the muscles to elongate a bit more without contracting. Essentially, your muscle becomes accustomed to being pulled further without tearing or causing injury.

How Stretching Supports Fitness

Stretching has many benefits for both the mind and body. As researchers continue to investigate how stretching impacts performance and wellbeing, we are uncovering more ways stretching may support a healthy lifestyle.

1. Increased Flexibility

This is fairly obvious, but I figured I would start here. Stretching regularly can help increase flexibility in your muscles. This is beneficial in so many ways. We feel better and looser during our days, have greater range of motion, and can help prevent or lessen symptoms of things like arthritis as we age.

2. Increased Range of Motion

As we take up a stretching routine, we increase our range of motion and strength in those positions. This is especially true with dynamic stretches or mobility exercises. Rather than just elongating the muscle during static stretches, dynamic stretches allow us to actually increase the range of motion of a joint or muscle. Research suggests dynamic stretching helps improve both range of motion and muscle strength.

3. Relieve Pain

Although researchers aren’t entirely clear why, meta-analyses suggest that stretching can significantly reduce acute and chronic pain. It may be associated with gate control theory, DNIC, or myofascial chain meridians, but the evidence is clear. Stretching can help alleviate pain and decrease the likelihood of future injuries and further pain. Studies have found an especially significant effect in those experiencing back pain or tension headaches.

4. Increased Performance

You may think of muscle strength when it comes to improving performance in the gym, with your favorite activity, or in daily life. But research suggests pretty clearly that stretching improves performance in physical activities. Studies done in athletes and in non-athletes both show an increase in performance among those who stretch regularly.

5. Increased Blood Flow

Blood is how our muscles (and other parts of our bodies) get the nutrients they need. When we stretch, the blood flow to our muscles increases significantly. This helps oxygen and nutrients reach the muscle. Researchers also are finding that this increased blood flow helps remove metabolic waste like ammonia, carbon dioxide, and uric acid.

6. Reduce Muscle Soreness

Partially because of the support in metabolic function mentioned above, stretching after exercise can help reduce soreness and help you recover. In addition, exercise also causes a contraction in the muscles. Stretching helps elongate them, giving them a better chance at a healthy recovery from a heavy workout.

7. Stress Relief

Stretching also has anti-stress properties. This is because it releases muscle tension, improves blood flow, and facilitates the release of endorphins (much like exercise). In addition, tight muscles can be stress-inducing. Stretching helps relieve muscle tension and support a mind and body at ease.

8. Posture Improvement

Finally, stretching can dramatically improve our postures. When we stretch, we strengthen and elongate musclces in the body, working out some muscle imbalances. Those who stretch regularly are found to have better posture and alignment in the spine.

When/How Should I Stretch?

If you’re new to stretching, anything helps! Research varies on how often we should stretch, but here are some general guidelines:

• Static stretches are best done after a workout or exercise. Dynamic stretching or mobility exercises are best done before exercise to loosen the muscles and prepare them for your activity.

• Stretching warm muscles is generally more effective than stretching cold muscles. As such, stretching directly after an exercise is my preferred time.

• Much like workouts, we should have a routine for our stretching with reps and sets. Aim to hold a stretch for 15-20 seconds and take a rest. Do this three times with each stretch, starting gentle and progressively pushing yourself little by little.

If you don’t know where to get started with stretching, check out my stretching library for some recommended stretches. You can also head over to my stretching and mobility programs for a structured stretching program.

Stretch