5 Health Benefits of Stretching Regularly

You’ve been told that stretching is good for you, but if you’re anything like most people then you’ve probably been skimping on making it a regular part of your workout routine. You certainly don’t have to train like a contortionist or put yourself through excruciating pain to see the benefits – just try to aim for 5-10 minutes of deep stretching at least a few times a week!

It Can Prevent Aches and Pains – As we age, aches and pains become more commonplace – especially for those of us who sit at a desk all day. Sitting in the same position for prolonged periods of time can make certain muscles – especially the hip flexors and hamstrings – feel tight. Constantly leaning over a computer can also commonly lead to the neck, shoulders, and upper back feeling achy. To combat this, try doing a cobra stretch (carefully) and some neck, shoulder, and arm circles for a few minutes every day. You’ll notice a difference pretty quickly, trust us.

It Increases Blood Flow – A study published by the University of Milan in 2020 found that stretching consistently over a period of 12 weeks resulted in increased blood flow, lower blood pressure, and a decrease in the stiffness of the arteries. Better blood flow is associated with a decreased risk of heart attack and stroke.

It Prevents Injury – Interestingly, and despite what your tenth grade basketball coach taught you, there is conflicting evidence that regular stretching actually prevents injury in a direct sense. However, what deep stretching can do is help to make you hyper-aware of your body and all of its imbalances. For example, when you go into a lunge stretch you may notice that one hip flexor is tighter than the other, so you can then focus on evening them out in order to prevent injury.

It Improves Your Range of Motion – Increasing range of motion can improve your workout performance because it allows you to activate more of the muscle, meaning you’ll be able to lift more weight and get even stronger. Additionally, the more flexible you are, the wider array of exercises you’re able to perform.

It’s Good for Your Mental Health – For most people, stretching just feels nice and is a pleasant way to end a workout. As such, doing so regularly can help you feel calmer and reduce stress. Try pairing your stretches with some deep breathing (which will also allow you to go a bit deeper into the stretch!).

So How Does One Go About Beginning a Stretching Routine? – Well for starters, always make sure you’re warmed up properly in order to avoid injury. You can do this by simply jogging in place for a few minutes or completing your regular workout routine beforehand. Proper form is key when it comes to stretching, so watch instructional YouTube videos (from a reputable source) or work with a trainer to make sure you’re activating the right muscles in a safe manner. Lastly, there’s no reason you need to hold each stretch for minutes at a time; 30 seconds is perfectly fine and effective for the average person’s goals.

(Oh, and psssst, make sure you drink plenty of water!) 

As a final note: stretching should never hurt. It’s perfectly fine and normal to feel a bit of discomfort in your muscles as they’re being stretched, but any sharp pains are a sign that you should stop what you’re doing immediately!