Maintaining a regular exercise routine is crucial to staying in shape and keeping your body healthy, but should include more than just lifting weights and doing cardio. Stretching should also be an important part of a workout routine, both before and after exercising.
When regularly done before and after workouts, stretching helps boost flexibility, and most important, helps prevent injury. Stretching helps break in and lengthen muscles before they’re further lengthened during a workout.
“During stretching, our muscles and other soft tissues like ligaments and tendons lengthen, boosting flexibility and aiding in injury prevention,” says Alex Stone, a doctor of physical therapy and conditioning specialist. “The prolonged stress on the tissues allows them to adapt and become more resilient against future stress, contributing to less pain and inflammation over time.”
While it helps prevent injuries during a workout, stretching can also improve a workout, as it warms up the body before exercise.
“Stretching helps to increase flexibility and range of motion in the joints, which can improve overall athletic performance,” says Mayank Pandey, a fitness trainer and founder of the website Healthroid. “When muscles are tight and inflexible, it can lead to limited mobility and an increased risk of injury during exercise. By incorporating stretching into your pre-workout routine, you can help to loosen up the muscles and prepare them for the physical demands of your workout.”
Stretching can help prevent injuries like sprained ankles or soreness after a workout, but certain stretches can also help avoid more serious life-threatening problems like blood clots.
“Stretching can help prevent the formation of blood clots by promoting healthy blood circulation,” Pandey explains. “Blood clots can form when blood flow becomes stagnant or slows down, leading to potential health risks such as deep vein thrombosis.”
Stretching can also help those with jobs that require sitting for long periods of time; there are even stretches that can be done while sitting at work.
“For those with jobs requiring prolonged sitting, stretching is crucial in maintaining flexibility and combating the adverse effects of a sedentary lifestyle,” Stone says. “Even while sitting, stretches such as neck and shoulder rolls can be done to alleviate tension in these areas.”
It doesn’t matter if you’re spending hours at the gym or spending hours sitting behind a desk, there are overwhelming benefits when it comes to stretching, according to Pandey.
“Incorporating regular stretching into your routine can have numerous benefits for both your physical health and overall well-being,” Pandey said. “Incorporating simple stretches throughout the day, such as neck rolls, shoulder shrugs, and leg extensions, can provide immediate relief and prevent long-term issues. Taking short breaks every hour to stretch not only benefits physical health but also improves mental focus and productivity.”
Five Stretches You Should Do Daily
Pigeon Pose – A pigeon pose, commonly done in yoga practices, is a half split with one leg stretched behind the body and the other leg bent in front. According to Stone, this pose is great for releasing hip tension, stretches the hip rotators and flexors and helps with tightness.
Squat – Starting in a standing position, lower down to a squatting position. Stone says squats are a full lower body stretch, which helps to promote ankle, knee, and hip flexibility, which helps the body avoid joint issues in the future.
Neck and Shoulder Rolls – Neck rolls are done by lowering your chin to the chest and rolling the head in a circular motion. Similarly, shoulder rolls are performed by lifting up your shoulders and moving them in a circular motion. Stone says neck and shoulder rolls are “simplicity at its finest,” adding this stretch alleviates tension in the neck and shoulders that can be developed from stress or poor posture at desks.
Hamstring Stretch – To do a hamstring stretch, extend one leg in front of another, and lean forward until you can feel the back of your leg stretching. According to Pandey, hamstring stretches can help target the muscles at the back of the thighs and help improve lower body flexibility. He notes that doing hamstring stretches can help reduce lower back pain and limited mobility.
Chest stretch – Interlock the fingers of both hands behind the back and lift your arms behind you with shoulders pushed back. This stretch, says Pandey, can help people who have tight chest muscles from leaning over and sitting at a computer all day and can also improve posture.
