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Ten minutes of stretching a few days a week can make you feel better

I talk with clients on a near daily basis about incorporating stretching into their daily routines, and into pre- and post-workout routines. There are so many benefits to stretching on a regular basis and keeping up with that stretching routine throughout life. 


Stretching on a regular basis aids in injury prevention, improves your movement efficiency, can help minimize muscle soreness after workouts, help you recover better between workouts, and generally help ward off the stiffness and lack of mobility as we age. 


Stretching is a simple, and frankly intuitive, activity that you can easily incorporate into your day in just 10-15 minutes. 


What is stretching?

Stretching is the physical movement of lengthening muscles and tendons in the body, holding in that lengthened position for short time with the intention of increasing flexibility and range of motion. For example, bending forward and reaching for your toes and holding to lengthen the back and back side of the legs. 


It is worth noting that flexibility and mobility (range of motion in a joint) are different, however, the more inflexible a person is the less mobile their joints will be. 


So what’s the difference? - Stretching seeks to increase flexibility in the muscle, which will lessen the tension pull a muscle/tendon has on a joint thus allowing the joint to have less restriction and therefore a wider range of motion.  Mobility is the general ability to move a joint through its range of motion. 


A person can have mobility without flexibility, but mobility is restricted when muscles are tighter and less flexible. 


Benefits of stretching

Stretching a muscle increases it’s ability to lengthen and contract smoothly and fully. 


In our modern world, most of our daily lives has us sitting or inactive for long periods of time, leaving us feeling stiff and stuck. Adding a stretching session into our day will support our muscles in maintaining their elasticity, helping to reduce stiffness, aid our muscles and joints in rebounding from their stuck positions, and even alleviate associated aches and pains (particularly low-back pain). 


Studies have shown that stretching after weight training is beneficial in recovery, as well as increasing strength and strength endurance. Stretching has also been shown to help prevent and relieve muscle cramping. 


Improving your flexibility and mobility through stretching generally improves your efficiency in all physical activities, whether you enjoy pickleball, golf, riding your bike, or even gardening. 


And studies have found that stretching exercises can improve balance, as well as many of the problems associated with aging. 


Other noted benefits include: improved body alignment and posture, more efficient muscular movements, greater ability to exert maximum force through a wider range of motion, and prevention of some lower-back problems. 


How often?

The benefits noted here aren’t going to be felt from a one-time quick stretching session done every so often. A one-time stretch for an extremely tight person may feel beneficial for a momentary basis, but overall flexibility is not increased from a one-time stretch session. 


Overall flexibility is increased through purposeful stretching sessions for 10-15 minutes three or four days a week. 


However, I do tell clients that even if you can only do 5 minutes of stretching a few days a week, you’ll still feel some benefit. 


When should you stretch?

The best time to add a stretching routine is immediately following a workout or physical activity. At this time your body is warm and primed to allow the muscles to lengthen and relax safely for the best result. Most stretching when the body is cold is not recommended as you may injure the muscle or cause tearing. 


The exception to that is easy stretching to counter a position you’ve been in for a prolonged time period, such as stretching the upper body and neck after you’ve been working at your desk for a few hours. 


Types of stretches

There are two main types of stretching you’ll want to incorporate into your routine. 

  • Dynamic stretching before your workout to get the body ready for movement.

  • Static stretching following physical activity to lengthen and relax muscles. 



I can’t reiterate enough how a simple stretching routine for a short amount of time a few days a week can provide so many benefits. You’ll feel more at ease in your body, in your daily movements, ease pain and stiffness, prevent injury, and keep yourself moving as you age. 

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