Stretch Your Way to Health! – Health Benefits of Stretching

Lisa Franchi January 16, 2014

If you think the benefits of stretching are only limited to helping you prepare for a workout session or sport activity, think again. Heavily utilised in Pilates and yoga, stretching offers numerous health benefits – from improving your blood circulation to easing low back pain, reducing stress and increasing flexibility.

Major Benefits of Stretching

Increased Circulation

Whilst it is still debated whether or not stretching prevents injury, it has been proven to promote blood flow. Stretching increases the supply of nutrients and oxygen to all parts of the body, including the muscles and cartilage. This reduces soreness and inflammation after working out. And when there is less soreness, there will be less pain.

Stress Reduction

We are in a constant battle with stress. If you are looking for ways to reduce your stress levels, you may want to consider stretching some more. Stress causes muscles to contract, leading to tension. Such tension has negative effects on nearly all parts of the body. Just 10 minutes of stretching can significantly ease muscle tension. And since stretching is a form of exercise, it also has the ability to stimulate the production of endorphins – the “feel good” chemicals in the brain that boost mood and well-being.

Low Back Pain Relief

Practising yoga or intensive stretching exercises may help prevent or ease low back pain and reduce the need for medications. Stretching is one good way to strengthen the lower back muscles, preventing pain and soreness. A 2011 study published in the journal Archives of Internal Medicine suggests that 12 weeks of weekly yoga classes improved back function and reduced symptoms in people with chronic lower back pain.

Flexibility and Mobility

Stretching has been shown to effectively increase the range of motions in joints. Having better range of motions enables you to keep your balance, thus, lowering your risk of slips and falls. Flexibility and mobility are also necessary for a less tiring workout.

Making stretching a part of your daily routine is a great way to improve your physical and mental health. If you are new to stretching, you might find the following tips useful:

· Warm up your muscles first. Stretching cold muscles could result to injury. Try at least 10 minutes of gentle exercises like walking to warm up your body.

· Hold it for 10 to 30 seconds. To reap the benefits of stretching, you want to hold it for at least 10 seconds, but don’t overstretch as it can cause muscles to contract, resulting to small tears in fibre.

· Only stretch to mild discomfort. Don’t push yourself too much. Stretching should never be painful. Over time, as your flexibility and range of motion increases, you will be able to stretch your muscles further without pain.

· Don’t forget to breathe. For a health-boosting stretching routine, don’t forget to breathe in and out deeply.

· Keep the balance. If you begin by stretching your muscles in the back of your thigh, proceed with stretching the muscles at the front.

· Stretch for at least 10 minutes a day. A great stretching workout is one which stretches all the muscle groups in your body, starting from the neck down to your toes. Regular stretching improves your balance and flexibility. Over time, you can practice more advanced stretching routines.