5 Benefits of Stretching

5 Benefits of Stretching

When one thinks about living a healthy lifestyle, nutrition and exercise are at the top of the list of things to do. Stretching, on the other hand, is usually never an activity that people remember to incorporate into their daily regimen. Whether you are an athlete or just physically active, The American College of Sports Medicine (ACSM) recommends that you should participate in stretching activities at least two days a week.1 Here are 5 benefits that will make you want to add stretching to your to-do lists today.

1. Stretching increases flexibility. Flexibility is the amount of range of motion (ROM) given at a specific joint. Muscles and connective tissues, such as ligaments and tendons, influence the degree of motion a joint can have. Stretching specific muscle groups as little as 30 seconds for 3 repetitions a day can increase or maintain a muscle’s flexibility. 2,3
2. Stretching improves circulation. Increased blood flow to muscles can help with recovery time by getting rid of lactic acid buildup and other waste products and bringing in rich nourishment to the muscle tissue. 3
3. Stretching relieves stress. Muscles can become tight and tense from everyday stresses in your life and can cause many problems, such as tension headaches. Stretching of the neck and shoulder muscles can help relax the muscle tissue and provide relief. 3
4. Stretching maintains proper posture. Certain postural muscles can become tight after extended amounts of standing or sitting in positions that are not good for the body. These muscles can put a strain on the joints and spine and cause loss of function and pain. Stretching these muscles can help maintain good posture and minimize discomfort. 3
5. Stretching enhances balance and coordination. As mentioned earlier, flexibility has to do with the amount of motion at a joint. Having full ROM at a joint can help you be more mobile and prevent incidents of falling. This is extremely important in the elderly population. 3

Stretching actually comes naturally to everyone. You might notice that after sitting in a particular position for a long time, you stretch unconsciously. It feels good!  Along with that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Sources:

1 Millar, A. Lynn. Improving Your Flexibility and Balance. (2012, Feb 2). ACSM. Retrieved from http://www.acsm.org/access-public-information/articles/2012/02/02/improving-your-flexibility-and-balance

2 Esco, M. Stretching and Flexibility: 7 Tips. WebMD. Retrieved from http://www.webmd.com/fitness-exercise/features/stretching-and-flexibility-tips

3 Inverarity, L., Stretching 101. (2014, Dec 16). About Health. Retrieved from http://physicaltherapy.about.com/od/flexibilityexercises/a/stretchbasics.htm