Stretching is Good for You
Stretching? Now there is a groan if I ever heard one. Full transparency, even when I was nationally ranked, stretching was an obligatory groan that I had to get through to be able to get on the court and train (where I wanted to be).
Stretching often seems like the obligatory small talk of fitness routines, one you try to keep to a few minutes - something we endure. I have seen a few arguments that stretching is unnecessary and of no benefit fitness wise or health wise. Some studies argue that it might even weaken muscles and hamper performance. The misunderstandings are anchored in the types of stretching being done and some misinformation.
A recent research has thrown a BIG curveball. A study from 2020 found that stretching was linked to a reduced risk of all-cause mortality among American adults. And this wasn't a one-off finding. A 2023 study among Korean adults echoed similar results, identifying a significant decrease in mortality risk for those who incorporated flexibility exercises into their routine.
Question: So why the sudden spotlight on stretching?
Answer: It turns out, there are some surprising health benefits hidden in those toe-touches and back arches.
Let's dive into these unexpected advantages that have lifelong health benefits. You will be as sold as I am on less groaning when doing “the stretch” daily.
1. Strength Booster
You might think of strength training and stretching as polar opposites, but they're not that different under the surface. Both activities apply tension to muscles and connective tissues. This tension triggers a series of signals that lead to muscle growth and strength gains. While you won't become a bodybuilder just by stretching, it can still contribute to modest increases in muscle strength, especially for older or less active individuals.
2. Heart Health
Stretching isn't just good for your muscles; it's also beneficial for your heart. Poor flexibility is often associated with stiff arteries, which can impair blood flow and increase the risk of cardiovascular issues. Regular stretching has been linked to improved arterial function, lower resting heart rate, reduced blood pressure, and better circulation. Plus, enhanced mobility can make physical activities more efficient, ultimately boosting overall fitness levels.
3. Athletic Performance
The jury's still out on whether stretching directly improves athletic performance. However, having greater flexibility and range of motion can certainly help you move more freely and efficiently during sports and workouts. While some studies suggest that static stretching before exercise might temporarily reduce strength or speed, this can be mitigated by keeping stretches brief (less than 60 seconds) and combining them with dynamic warm-up exercises.
4. Injury Prevention
Stretching isn't just about reaching your toes; it's about fortifying your muscles against injury. By increasing flexibility, you're allowing your muscles to generate force more safely, especially at extreme lengths. Athletes benefit from fewer injuries during explosive movements or sudden changes in direction, while non-athletes enjoy improved balance, reducing the risk of falls and minimizing the impact if accidents do occur.
So, how can you integrate stretching into your routine effectively?
Start with the basics. A simple routine targeting key areas of concern can yield significant benefits. Consistency is key - even just a few minutes of stretching each day can make a difference. And remember, it's not about quantity but quality. Focus on proper form and technique rather than pushing yourself to the limit.
Ultimately, stretching isn't just about touching your toes; it's about nurturing your body inside and out. Whether you're reaching for the stars or reaching for your toes, every stretch sends a positive message throughout your body, promoting health and vitality in ways you might not expect.
The Way Forward
Take at least 5 minutes every day to engage your body in stretching exercise.
Make an observation about how your body feels after each stretching exercise.
Note. Stretching improves health outcomes at any and all ages.