Stretching is an important part of anyone’s fitness routine, but many people don’t make the time for it. I will admit that I have been guilty of this in the past, and even now, I still have to remind myself to make time for it because it is important. But just how important is it? Why should you stretch? And how should you stretch to get the maximum benefit?
Why Stretch?
Stretching is a vitally important part of your fitness routine, and it has a ton of amazing benefits for your body without taking that much time or effort.
Stretching Helps You Relax
Nobody likes to be stressed! Stretching is one of the most effective ways to relax and reduce your stress and tension through your muscles and, consequently, in other aspects of your life. Whether it’s before or after your workout routine, or just taking light breaks throughout your day to stretch, you can easily reduce the tension and pain in your shoulders, neck, back, legs and feet, which are common areas that bother people.
When you reduce the stress and tension in your body, you improve your mental clarity and focus. This can help improve your work ethic and productivity every day.
Stretching Helps Improve Your Daily Movement, Flexibility, Range of Motion and Posture
Many people feel worn out and stiff throughout the day, which drains your energy and motivation. Stretching can help your body move and function better. You will feel more energized and able to do the things you want to do. You can accomplish more in the long-run and essentially get more out of every day.
By increasing your range of motion, stretching can help your posture, because when your muscles are able to move and function like they’re supposed to, you can sit straight up without discomfort. Good posture has a myriad of other benefits including better digestion and gut health, better airflow and breathing, improved circulation, better core strength and overall added confidence in how you carry yourself.
Stretching Increases Blood Flow, and May Help Lower Blood Sugar and Cholesterol
Stretching increases your blood flow, delivering more oxygen and energy into your muscles. It can also help lower your blood sugar by moderating your blood glucose levels. By increasing your blood flow and reducing your blood sugar, stretching can help lower your cholesterol much in the same way physical activity reduces your cholesterol: by helping your circulatory system function optimally, and keeping your artery walls clean.
Stretching Helps Reduce Soreness and Improves Recovery
When it comes to working out, stretching is vital in helping your muscles recover. Many times, especially when someone is trying a new workout routine or exercise move, they will forget to stretch these new muscles and will wake up the next day feeling stiff and sore. But when you stretch, you alleviate that soreness and reduce lactic acid build-up in your muscles, therefore reducing the time your muscles will need to recover.
When you aren’t as sore and stiff the next day, you are better prepared to do more physical activity again and your training doesn’t have to be interrupted by rest days because you are too sore to workout. And, additional training improves your overall fitness and weight loss goals. It’s a cycle and the better you care for yourself, the more you are able to continue with the cycle without as much rest.
Stretching Reduces Your Risk of Injury
Similar to how stretching helps with reducing soreness and muscle fatigue, it helps reduce your risk for injury as well. Basically, when you try to perform with stiff, tight muscles, you are just asking to be injured because your muscles are not warmed up and your muscle fibers are not as pliable.
For example, think of your muscle fibers like a rubber band. If you take a regular rubber band at room temperature and stretch it gradually, you can continue to use it and stretch it, within a reasonable range, without breaking it. But if you stick a rubber band in the freezer and it becomes stiff and tight, and you try to use it right away without letting it warm up, it will become brittle and break.
Your muscles perform the same way. They ware much more usable and flexible to adapt to various movements and exercises without breaking when they are warmed up by stretching.
What Kind of Stretching Should You Do?
Now there are two main types of stretching: static stretching and dynamic stretching. Static stretching is what most people think of when they think of stretching. It usually involves stretching one muscle or body part at a time in one static movement that is held in place. It’s best to use this type of stretching after your muscles are already warm.
Dynamic stretching is stretching with movement and using momentum to increase your range of motion. This type of stretching is great to start with when your muscles aren’t warmed up yet, because it increases your blood flow, increases your heart rate, and warms your muscles while it stretches them at the same time.
For example, standing still, stretching one arm across your chest would be a static stretch for your bicep, tricep and your shoulder. However, moving your feet back and forth and swinging your arms from front to back would be a dynamic stretch for these muscles.
What Should You Stretch?
Focus on Large Muscle Groups
When you’re trying to get a good, total body stretch, it’s important to focus on large muscle groups because those are muscles that are likely going to get worked no matter what exercises you’re doing. For example, stretching your quad muscles, your core, your shoulders and your biceps would be a good start to any stretching routine. After that, it’s a great idea to focus on other specific muscles you will be using that day.
Vary Your Stretches
It’s also important to vary the muscles you stretch every day. It’s not a bad thing to stretch some of your muscles daily, for example, the larger muscles we just mentioned, but it is a good idea to stretch all of your muscles at least once a week. If aren’t able to stretch every muscle every day, stretch the ones you are using most and then a few of the ones you don’t use as often. This will ensure that your body, as a whole, stays limber and relaxed.
If you don’t vary your stretches, you could end up with long, lean, relaxed calf muscles, but tight, bulky thighs and tight hamstrings. You get the idea.
Stretch Reciprocally
By this I mean stretch muscles that work with each other. Stretch your left side as much as you do your right and vice versa. This is difficult for some people to remember because it is very common to have one side that is more flexible than the other. However, it is important to make sure you are stretching evenly.
In the same way, make sure you stretch your front muscles and back muscles equally. A lot of muscular guys make this mistake. They focus so much time on their biceps and sometimes forget about their triceps, or work their back and forget to stretch their chest. This can leave you looking hunched over and hurt your posture because your muscles are too tight to allow you to stand up properly.
How Long Should You Hold Each Stretch?
When it comes to holding a stretch, I was always told in high school gym class that you should hold each position for 10 seconds. However, this is a bare minimum! It is much more effective to do both static and dynamic stretches for 30-60 seconds for maximum effectiveness. You should also repeat stretches at least once or twice in order to allow your muscles to relax and then be stretched again. That is how you create more flexibility and become more limber.
How Often Should You Stretch?
You really should be doing some type of stretching at least daily. Many people like to stretch right when they wake up in the morning, which is a great way to get your day started and energize your body. It’s also a great idea to stretch throughout the day, especially if you have a monotonous job or desk job where your body is holding the same position all day.
Obviously you should stretch before and after a workout routine, but it is not necessary to stretch for an hour before and after. A good goal is 5-10 minutes before your workout to get your muscles warmed up and ready, and then 5-10 minutes after your workout to slow your heart rate and help your muscles recover.
I also like to use one of my active recovery days to do a longer stretching routine. I have found that it helps reduce tension and increase flexibility beyond what I have time for on a daily basis. This is your opportunity to stretch even the smallest muscles you forget about.
Stretching before bed can also be a great way to improve your blood flow and help your body relax before you fall asleep. Some people even find that stretching before bed helps calm their mind by giving them something to focus on instead of their busy day or what they have to prepare for tomorrow.
Final Note: Focus On Form
Finally, stretching is an extremely important part of your day and workout routine that shouldn’t be ignored, but it is just as important to focus on how you’re stretching. If you don’t use proper form when stretching, you are putting your body at risk of serious injury and you won’t benefit from all of the amazing things stretching can do for your body. Learn how to stretch correctly, and remember that stretching shouldn’t hurt. If something hurts when you’re stretching, you likely aren’t doing it correctly, or you’re stretching beyond your current ability. Listen to your body and do what you can. You will improve and you get more flexible over time. Give your body a chance to relax and use stretching for it’s maximum effectiveness.
If you have any other questions about stretching, or have a favorite stretching routine you use, I’d love to hear about it. Leave a comment below and I’ll be sure to check it out!