The Benefits of Stretching

Happy Easter everyone! For today’s post I wanted to research some of the benefits of stretching, the best time to stretch, and the best stretches. I always hear that I should be stretching, but when? and why? I wanted to dig a bit deeper than just the classic response that stretching decreases your chance of getting hurt.

Some of the benefits of stretching include:

-Managing stress: Stretching allows the muscles relieve tension and let go of stress in certain areas, helping you to relax.

-Increasing flexibility: We need our muscles to be flexible in order to maintain our range of motion. Without flexibility our muscles shorten and end up being tight.

-Improving posture: When you perform stretches, you work your muscles, making them do their job and therefore aiding with posture.

-Reducing risk of injury: Your muscles will be healthier, stronger, and ready to handle more force/impact.

-Improving performance: Since all of your joints are more flexible and pliable, you are less stiff and your performance will be enhanced.

-Increasing blood flow to your muscles: This increased circulation can alleviate post workout pains.

All of these benefits work together and go hand-in-hand. When you don’t stretch, your muscles become tight and then when you need them for exercise or daily activities, your joints will be weak.

When should you stretch:

I typically stretch every week morning and then I try to do a quick stretch before and after every workout. Key word being try…I wanted to see if there were specific times that stretching is best.

I found that it is best to stretch when your muscles are warmed up and pliable. This means that after a workout is the perfect time.You should do 5-10 minutes of static stretching after a workout, but 5-10 minutes of dynamic stretches before a workout.

Stretching in the morning can mitigate pain from the night and prepare you for the day ahead. On the other hand, stretching at night relaxes your muscles, calms the mind, and prevents you from waking up sore.

All in all, you can pretty much stretch whenever you want- it just depends on your goal! If you want to calm down, I would suggest doing it at night. If you want to start off your day on a good flexible foot, then stretch in the morning.

Examples of stretches:

Dynamic (aka warmups):

Static(holding a position for longer):