Flexibility Matters: Why We Should Stretch More
Written by Brandon Ruse
As we navigate our busy lives, it can be easy to neglect stretching in favor of more pressing matters. However, stretching is a crucial component of a healthy lifestyle that offers a wide range of physical and mental benefits. In this article, we'll explore why stretching is so important, the benefits it provides, and the different types of stretching that you can incorporate into your daily routine.
Benefits of stretching for adults
Improved physical health
Stretching offers a host of physical benefits that may enhance our overall well-being. Stretching may:
Increase Range of Motion and Flexibility: Stretching may help to improve the elasticity of our muscles and joints, allowing us to move more freely and with greater ease.
Reduce Risk of Injuries: Regular stretching may help to prevent injuries by improving our flexibility and range of motion, reducing muscle tension, and increasing blood flow to our muscles.
Enhance Posture: Stretching combined with strengthening exercises may improve posture by selectively stretching stiff tissues. However, you need to get stronger in order for the benefits of stretching to be realized by the body.
Improve Joint Health and Mobility: By improving our flexibility and range of motion, stretching may help to promote better joint health and mobility, reducing the risk of conditions such as arthritis and joint pain.
Improved mental well-being
Stretching can not only be good for our bodies - it can be good for our minds too. Here are some of the mental health benefits that stretching may provide:
Stress Relief and Relaxation: Stretching may help reduce stress and promote relaxation by releasing muscle tension and promoting the production of endorphins, our body's natural "feel-good" chemicals.
Improved Sleep Quality: Regular stretching may help improve our sleep quality by reducing stress and promoting relaxation, resulting in a more restful night's sleep.
Increased Mind-Body Connection: Stretching may help to increase our awareness of our bodies and improve our mind-body connection, allowing us to understand our physical limitations and needs better.
Enhanced Cognitive Function: Studies have shown that regular stretching may improve cognitive function by increasing blood flow to the brain and promoting the growth of new brain cells.
Enhanced performance in daily activities and exercise
Whether you're a seasoned athlete or simply looking to improve your performance in daily activities, stretching may help you, if we find it’s the thing that’s limiting your performance, Szymanski told us. He reminds us though, that knowing that answer takes a careful evaluation and assessment by a physical therapist.
“Stretching can be part of the plan, but we can't ignore the bigger picture. For instance, we see baseball pitchers who have limited hip rotation that limits their effectively throw a pitch, leading to elbow or shoulder pain. For them, increasing their hip mobility is one aspect of their treatment, but just stretching is not going to make them a better pitcher,“ Szymanski said.
“They need to create more effective throwing mechanics and strengthen the appropriate movement patterns as well, otherwise the stretching won't help.“
Here are some of the benefits that stretching may provide you:
Better Performance in Sports and Physical Activities: By improving our flexibility and range of motion, stretching may help us to perform better in sports and physical activities, reducing the risk of injury and improving our overall performance.
For instance, we see baseball pitchers who have limited hip rotation that limits their effectively throw a pitch, leading to elbow/shoulder pain. For them, increasing their hip mobility is one aspect of their treatment, but just stretching is not going to make them a better pitcher. They need to create more effective throwing mechanics and stregnthen the appropriate movement patterns as well, otherwise the stretching won't help. It's a specific example of how stretching can be part of the plan, but we can't ignore the bigger picture
Improved Recovery and Reduced Muscle Soreness: Stretching can help to promote faster recovery after exercise by reducing muscle soreness and stiffness, increasing blood flow to our muscles, and promoting the removal of waste products such as lactic acid.
Why is it harder to stretch as you age?
As we age, it becomes more difficult to maintain our flexibility and range of motion. Here are some of the reasons why:
Lack of time
As millennials, we often have busy schedules that leave little room for anything beyond work and personal commitments. Unfortunately, stretching is one of the first things we skip when we're in a time crunch. However, taking just a few minutes to stretch each day can significantly benefit our overall health and well-being.
Here are a few tips for incorporating stretching into your busy schedule:
Schedule stretching breaks throughout the day, even if it's just a few minutes at a time
Stretch during activities you already do, like watching TV or taking a break at work
Try stretching in the morning to help wake up your body and mind
Use stretching as a way to transition between tasks throughout the day
Still not convinced? Here are just a few of the benefits of prioritizing stretching that can help you improve your long-term health:
Increased range of motion and flexibility
Reduced risk of injuries
Enhanced posture
Better joint health and mobility
Stress relief and relaxation
Improved sleep quality
Increased mind-body connection
Misinformation and fear of injury
Many of us have heard that stretching can cause injury or decrease performance. However, this is a myth. Stretching can improve athletic performance, but only when you are stretching as part of a comprehensive strength and conditioning program. There are many ingredients that go into athletic performance, and having the combination of stretching and strengthening is key.
It's also important to use safe and effective stretching techniques, which we'll cover in the next section.
Sedentary lifestyle and its impact on flexibility
Sedentary lifestyles also affect your overall flexibility. Sitting for prolonged periods of time can cause muscle stiffness and imbalances, leading to poor posture and reduced range of motion. Incorporating stretching into your daily routine can help counteract the negative effects of a sedentary lifestyle and improve overall flexibility.
Best Stretches for Adults
Now that we understand the benefits stretching may provide us with, let's take a look at some of the best stretches for adults.
Dynamic stretching
Dynamic stretching is a type of stretching that involves moving through a range of motion, without holding the stretch for an extended period of time. This type of stretching is particularly beneficial for warming up before exercise or physical activity.
Static stretching
Static stretching involves holding a stretch for an extended period of time, typically between 30 and 60 seconds. This type of stretching is beneficial for improving overall flexibility and range of motion.
Active stretching
Active stretching involves using the strength of opposing muscles to stretch a target muscle. For example, lifting your leg and holding it with your hand to stretch your hamstring. This type of stretching can improve flexibility and joint mobility.
Passive stretching
Passive stretching involves using an external force, such as a stretching strap or partner, to assist in the stretch. This type of stretching can be particularly beneficial for improving flexibility in hard-to-reach areas, such as the back or hips.
Yoga
Yoga is a form of exercise that combines physical postures with breathwork and meditation. It can improve overall flexibility, range of motion, and mental well-being.
Conclusion
Incorporating stretching into our daily routine can have numerous benefits for our overall health and well-being. From improved physical health and mental well-being to enhanced performance in daily activities and exercise, stretching is an essential part of a healthy lifestyle. So, take a few minutes each day to stretch, prioritize your health, and enjoy the long-term benefits of a flexible, mobile body.
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