Medically CitedIn This Article
Many people don’t realize the importance of stretching, thinking that it should be done only by athletes or people who work out regularly. The truth is stretching is for everyone, and it offers a host of benefits whether you’re young or old, a couch potato or an athlete.
Here are some of the reasons why stretching is more important than you think!
Importance of Stretching
#1. Improves Blood Circulation
When you think of how stretching improves blood circulation, it’s important first to understand how blood circulates throughout your body.
Your heart pumps oxygen-rich blood to your organs and tissues, and then your veins and arteries carry the oxygen-poor blood back to your heart.
The more flexible your muscles and joints are, the easier it is for your blood to circulate. That’s because stretching increases the space between your muscles and joints, which allows your blood vessels to expand and improve blood flow.
In addition, stretching helps to reduce the overall tension in your body, which can also contribute to improved circulation. So whether you’re looking to improve your cardiovascular health or simply want to feel more relaxed, you can join one of the many stretching classes or establish a regular stretching routine at home. [1]
#2. Reduces Risk of Injury
Stretching can help prevent injuries like pulled muscles and ligament sprains. The logic behind this advice is that stretching increases flexibility, making it less likely that your muscles will be stretched beyond their capacity and tear. While some evidence supports this claim, it is important to note that not all types of stretching are equally effective at preventing injuries.
For example, static stretches (where you hold a position for an extended period of time) have been shown to be more effective than dynamic stretches (where you move through a range of motion). The logic behind this advice is that stretching increases flexibility, making it less likely that your muscles will be stretched beyond their capacity and tear. While some evidence supports this claim, it is important to note that not all types of stretching are equally effective at preventing injuries.
For example, static stretches (where you hold a position for an extended period of time) have been shown to be more effective than dynamic stretches (where you move through a range of motion).
In addition, it is also important to focus on stretching the most commonly injured muscles. For instance, hamstring and calf muscles are both commonly strained, so it is important to make sure that these muscle groups are adequately stretched.
Finally, it is also worth mentioning that stretching is just one part of an injury prevention routine; other important measures include warm-ups, cool-downs, and cross-training.
#3. Builds Strength
Many people tend to focus on cardiovascular activities or lifting weights when trying to get fit. However, it’s vital to also stretch in order to see the best results. Stretching not only improves flexibility but can result in more strength and power too.
In order better understand how stretching leads to increased strength, it’s important to know how muscles work. Muscles are made up of long fibers that contract and relax alternately which creates movement. When these fibers are stretched, they become longer and more elastic. As a result, they are able to generate more force when contracting.
This increased force production leads to greater strength and power. In addition, stretching helps increase blood flow to the muscles, delivering more oxygen and nutrients essential for growth.
#4. Ensures Better Posture
Stretching can help you have a better posture. Stretching aids in the lengthening and strengthening of muscles that support the spine.
Additionally, stretching may assist decrease tension in your shoulders and neck, promoting better posture overall.
For the best results, stretch for at least 20 minutes each day. You might be surprised at how much it improves your posture and general health.
#5. Eases Tension Headaches
Tension headaches are the most common type of headache, and they can be caused by a variety of factors, including stress, dehydration, and muscle tension.
While over-the-counter pain relievers can be effective at managing pain, they don’t always address the underlying causes of tension headaches.
Stretching, on the other hand, is a simple and drug-free way to ease tension headaches. By gently lengthening the muscles in the neck and shoulders, stretching can help to relieve muscle tension and reduce pressure on the head and neck.
In addition, stretching can improve circulation and increase blood flow to the head and neck, which can help to reduce pain and inflammation. And because stretching helps to reduce stress, it can also be helpful in preventing tension headaches from occurring in the first place.
So next time you’re struggling with a tension headache, try reaching for a stretch instead of a pill.
#6. Relieves Joint and Back Pain
Stretching is an inexpensive and highly effective method to alleviate joint and back discomfort for many individuals. While a variety of treatments exist, one of the most efficient and cost-effective methods to reduce pain is to stretch.
Stretching improves flexibility and range of motion, which are frequently restricted in persons with joint and back problems. Furthermore, stretching helps to build muscle strength in the joints, giving additional support and stability.
Moreover, stretching enhances blood circulation to the muscles and joints, bringing necessary nutrients and stimulating healing. For optimal results, stretches should be done frequently and optimally on a daily basis.
One study found that males at the age of 28 had a range of motion of 13.9% in their shoulder joint compared to 85-year-old males, whose range of motion was only 5.2%. [2]
Another study found that stretching five times per week for six weeks showed an increase in range of motion up to 2.4 degrees per week in each muscle group. [3]
#7. Increases Energy Levels
Most individuals want energy, and coffee or sports drinks are popular choices. However, stretching is a more healthy and more cost-effective way to boost your energy levels. That’s correct; those basic exercises you learnt in gym class can help you feel more awake and focused.
The reason for this is that stretching promotes increased blood flow and aids in the delivery of oxygen and nutrients to the muscles. Not only does this aid in the removal of waste products from muscles, but it also reduces tiredness overall.
Stretching also aids in the decline of inflammation and pain, as endorphins are released after being stretched. So, next time you’re feeling weary, reach for your yoga mat rather than your coffee cup. You might be shocked at how much a little stretch can make.
Final Verdict
The benefits of stretching daily include increased flexibility, improved circulation, reduced joint and back pain, and more energy. Even if you don’t like it at first, making stretching a part of your daily routine is key to bettering your health overall. The benefits of stretching before bed for just 10 minutes can change everything!
In addition to stretching, you can also try Yin Yoga Therapy for optimal benefits.
4 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Medeiros HB, de Araújo DS, de Araújo CG. Age-related mobility loss is joint-specific: an analysis from 6,000 Flexitest results. Age (Dordr). 2013;35(6):2399-2407. doi:10.1007/s11357-013-9525-z
[3] The Effect of Duration of Stretching of the Hamstring Muscle Group for Increasing Range of Motion in People Aged 65 Years or Older : https://academic.oup.com/ptj/article/81/5/1110/2857600?login=true
