By Jessica Feagin | UAB Community Health & Human Services Intern

Exercise is essential, but stretching is just as important. You can stretch anywhere and at any time. Stretching keeps the muscles healthy, strong, and flexible to maintain the range of motion in the joints. Stretching provides other health benefits, such as improving posture, reducing stress and body ache, and so much more.

Stretching regularly can help increase flexibility to perform daily living activities easily. Stretching increases the range of motion, giving more movement freedom. It improves physical activity performance to prepare muscles for exercise or athletic events. Regular stretching improves circulation by increasing blood flow to the muscles. This increased blood flow to the muscles can decrease muscle soreness. Stretching certain muscle groups can reduce pain and improve posture. When muscles tense up related to stress, stretching those areas of the body can help with stress relief. During your stretching routine, focus on meditation exercises, giving your mind a mental break and a sense of calmness. Stretching also helps decrease tension headaches by reducing the tension felt from headaches (Lindberg, n.d.) Stretching is good for the brain, it increases serotonin levels, a hormone that reduces stress and stabilizes the mind (Payton, 2023).

According to the stretching guidelines that the American College of Sports Medicine published, stretching at least two to three times a week is recommended, targeting each major muscle group. Holding a stretching for 10-30 is recommended for most adults (ACSM Blog, 2021). Daily stretching is safe and effective as well.

It is vital to warm up before stretching to prevent injuries. Also, avoid overstretching, to which pain will be felt rather than just a slight pull. Overstretching, stretching the same muscles too often, or bouncing during stretching should be avoided to prevent injury from a strain or sprain (Geng, 2022). Stretching has many health benefits when done correctly. Let us make a daily habit of stretching. Your body and mind will appreciate it.

References:

ACSM Blog. (2021, March 18). ACSM_CMS. https://www.acsm.org/blog-detail/acsm-certified-blog/2021/03/18/stretching-and-flexibility-guidelines-update

Geng, C. (2022, March 30). 9 benefits of stretching. https://www.medicalnewstoday.com/articles/benefits-of-stretching

Lindberg, S. (n.d.). 9 benefits of stretching: How to start, safety tips, and more. Healthline. https://www.healthline.com/health/benefits-of-stretching

Payton, L. T. (2023, January 6). The mental and physical benefits of stretching: What this essential part of your workout does for your brain and body. Fortune Well. https://fortune.com/well/2023/01/06/health-benefits-of-stretching/