Health Benefits of Stretching

August 3, 2022

Explore numerous health benefits of stretching for blood flow, reduced injury risk, and improvement in muscle effectiveness

Stretching is essential not only for your physical fitness but also for preventing injury and improving the flexibility and motion of joints. There are many health benefits of stretching as outlined below:

Increasing blood flow of muscles
Decreasing the risk of injuries
Increasing the effectiveness of muscles
Improving capability to do physical activities
Improving joint motion

It is, therefore, a common practice by sportspersons to perform specific stretching exercises before starting a game, such as a game of tennis, cricket, etc. However, while performing stretching exercises, one must be cautious as the wrong posture in stretching, like Yoga or any other activity, can do more harm than good.

Guidelines for Health benefits of Stretching

Like other forms of exercise, such as Yoga and tai chi, it is vital to follow stretching guidelines. For example, stretching should: (Mayo Clinic, 2022)

Focus on significant muscles such as shoulders, neck, lower back, thighs, and calves on both sides of the body.
Be performed after body warm-up, such as jogging or walking for about 7 to 10 minutes. Ideally, stretching can be performed after a workout. Stretching should be avoided before intense activities such as field activities. It has been found that stretching before an intense activity can adversely affect performance.
Involve smooth movement. Bouncing while stretching can injure muscles.
Meet the specific requirement of the sport. For example, stretching for a tennis player will have a different focus on body parts than what is required for a cricket player.
Not hurt while stretching. If you feel pain, it means you have excessively pushed.

Maintain a routine. With an irregular stretching schedule, one can lose the potential benefits of stretching.
Stretching requires gentle movement, like in Yoga or tai chi, to reap full benefits. Flexibility helps in reducing the probability of falls in older adults.

Precautions

Those who have a prior injury or other health issues will have to be cautious in choosing and performing stretching exercises. Stretching can make the situation worst in people with stiff muscles or ligament injuries. People with previous health issues should consult a physical therapist or a doctor for advice to perform a specific stretch. Remember that, like other exercises, inappropriate stretching techniques can cause injury.

Experts stress dynamic practicing stretching instead of static stretching. Dr. Anne Rex states, “Dynamic stretching is a great addition to the warm-up process and pre-exercise routine.” Dynamic stretching involves moving joints and muscles for about ten repetitions by focusing on specific muscles group. Health benefits associated with dynamic stretching has been found to enhance power, sprint, and performance. Warming of muscles results in more excellent circulation of blood flow. Dr. Rex maintains, “It increases muscles temperature, which then reduces the resistance and increases the flexibility.” (Cleveland Clinic, 2020).

How Dynamic Stretching Differs from Static Stretching

Dynamic stretching involves movement, static stretching, however, focuses on moving a joint and holding it in this position for approximately 30 to 90 seconds. Dr. Rex maintains that static stretching has lost importance because it created some adverse effects, such as reducing maximal strength and power. Dr. Rex notes this because “the muscles aren’t warmed up. It is more a relaxation movement.” She, therefore, recommends static stretching as the cool-down process. Dr. Rex suggests that static stretching after exercise can be beneficial in preventing post-workout stiffness as it can effectively put muscles back to their pre-exercise level. (Cleveland Clinic, 2020).

Stretching has enormous health benefits for older adults as it helps them maintain the smooth movement of their body parts. Dr. Lynn Millar, a physical therapist, and professor at Winston-Salem State University, points out that regular stretching facilitates keeping hips and hamstrings flexible as people age. For example, people who develop back pain due to prolonged sitting hours in an office or at home can immensely benefit from stretches to correct their posture. (Collins and Brennan, 2022).

Conclusion

Stretching and flexibility should be a regular ritual of life. It is immaterial if one does it before or after the workout. All it requires is to stretch that suit a person’s schedule. Millar stresses that testing should be a part of life. (Collins and Brennan, 2022).

References:

Mayo Clinic (February 12, 2022). Stretching:
Focus on flexibility. Retrieved August 2022 from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Cleveland Clinic (May 29, 2020).
Understanding the Difference Between Dynamic and Static Stretching. Retrieved August 2022 from https://health.clevelandclinic.org/understanding-the-difference-between-dynamic-and-static-stretching/

Collins, S. and Brennan, D. (2022).
The Truth About Stretching. Retrieved August 2022 from https://www.webmd.com/fitness-exercise/features/how-to-stretch