Stretching 101: Everything About Stretching


stretching guide

Grab your yoga mat and strap because the majority of those aches and pains, injuries and even health concerns that you’ve been experiencing can be solved with one simple solution: stretching. Research has confirmed that stretching is one of the utmost important things you can do for your body. It helps to keep your muscles flexible, strong and healthy, all of which are essential for maintaining a range of motion in the joints. This is key since your muscles can become shortened and tight without a range of motion, which can lead to a variety of health concerns and injuries. That’s also not to forget mentioning that stretching simply feels good. It allows you to release the stress and tension stored in your body for a plethora of emotional and mental health and emotional benefits, and it keeps you looking and feeling your best. But there’s a secret: not all stretches are created equal and there are some movements and practices that have been proven to be far more beneficial than others. And no, they aren’t necessarily the harder ones either. So, if you’re ready to enhance your health on all levels, we’ve got you covered.

Why is Range of Motion so Important

Stretching is important. We get it. But what makes it such a powerful practice that is beneficial for your mental, emotional and physical health?

Well, for starters, stretching improves your range of motion, which refers to how far you can move or stretch parts of your body, such as a joint or a muscle. This is absolutely imperative to your health, as your range of motion helps to keep your muscles healthy. It also helps prevent the risk of injury, reduce pain, maintain mobility and flexibility to improve joint function, keep your joints flexible, and improve strength and balance. This can also benefit a number of health issues that are the result of a limited range of motion, such as arthritis, injuries, swelling, inflammation, muscle spasms, infection, and post-surgery healing.

Stretching is also important for maintaining overall health and wellness. We need to keep our bodies moving so that our muscles and joints can stay in shape. However, the Western lifestyle consists of quite the opposite. We spend our days sitting behind a desk, only to pick up some fast food on the way home to binge-watch a new series of Netflix. This kind of lifestyle (or even one remotely close to it) doesn’t allow the muscles to function properly, which causes them to become tight and even damaged. Stretching gets those muscles moving to loosen them up and keep them long, lean and flexible, even if you’ve been sitting for the majority of the day.

Here is a quick recap of the physical benefits (plus a couple more) of improving range of motion:

  • Keep muscles and joints healthy and flexibility
  • Prevent risk of injury
  • Reduce pain
  • Maintain mobility and flexibility
  • Improve joint function
  • Improve strength and balance
  • Help with a number of health issues related to limited range of motion (arthritis, swelling, inflammation, injuries, etc.)
  • Improve circulation
  • Enhance physical performance
  • Reduce stiffness

Proven Physical, Mental and Emotional Health Benefits of Stretching

Although improving your range of motion is of utmost importance, stretching offers a plethora of additional benefits that further extend into your physical health, as well as your mental and emotional health. The benefits of stretching are supported with years of research and studies, so they aren’t new by any means and there’s certainly no shortage. But for the sake of keeping this article a reasonable length (so you can get off that chair and start stretching), here are some of our favourite proven benefits of stretching. it’s time to start harnessing them.

Improves performance

Dynamic stretching consists of active movements that allow the joints and muscles to go through a full range of motion. Performing them before doing any kind of physical activity is key to preparing your muscles, which has been proven to enhance performance, whether you’re doing an athletic event or simply exercising. So, add a couple of these stretches – lunge with a twist, knee to chest, high kicks, jump squats, etc. into your pre-activity regime.

Increase blood flow to muscles

Your muscles need a sufficient amount of fresh blood and oxygen in order to function properly and effectively, and stretching can help do this.  Increasing blood flow to your muscles can result in improved circulation as a whole, faster recovery times, reduced soreness post-workout and improved tissue health.

Workout smarter, not harder

If you’re looking for a way to workout smarter and not harder, stretching is it. Studies found that increasing blood flow to your muscles via stretching, as talked about previously, allow the exercising muscles to perform the same way with less effort.

Tone your muscles

Take a look at someone who practices yoga regularly and you already know how ripped you can get with the right stretching regime. And for those who don’t know, stretching can be an excellent form of exercise that shapes, tones and strengthens your muscles. To activate this benefit, aim to hold your stretches for 30 seconds. This allows the muscles to relax and elongate, which is key for strengthening.  

Heal and prevent back pain

Studies show that approximately 80% of the population will experience back pain at least once in their lifestyle, with 65 million Americans reporting a recent episode and 16 million Americans experiencing chronic back pain. It’s also the sixth most costly condition in the United States. The good news? Stretching can heal and prevent back pain as it increases your range of motion and ‘massages’ any tight muscles contributing to your pain. Stretching can also strengthen your back muscles to help reduce the risk of strain and future injuries.

Improve your posture

Another benefit of stretching that can also help with the prior is improving your posture,  as slouching and slumping can lead to muscle tension, back pain, joint pain, and reduced circulation. So, improving your posture can address all of those things while also healing your back pain.

Release stress and calm the mind

Stretching is a powerful form of stress-relief that can help you on a mental and physical level, as it allows you to release all of the tension and stress being stored in your mind and muscles. Stretching will also soften the muscles that tend to get tight and stiff with stress, which can reduce all kinds of aches and pains as well.

Improve your sleep quality

Despite sleep being one of the most natural things the human body is programmed to do, it doesn’t always come so naturally with approximately 70% of Americans suffering from chronic sleep issues. Fortunately, taking some time to stretch before hitting the sack can help release stress and calm the mind and body. This allows for a deeper sleep and increased sleep quality. Top with some lavender and a chamomile tea, and you’re set for some zzz’s.

Different Types of Stretching

While there’s a plethora of stretching movements you can choose from to begin harnessing the benefits, most stretches typically fall within four main categories:

  • Active stretching: movements that are held for a period of time to actively contract one muscle to stretch an opposing muscle (think about flexing the ankle black and forth to stretch the calf)
  • Passive stretching: movements that are relaxed and that use an outside tool, such as a towel or band, to help you stretch
  • Dynamic stretching: active movements that use momentum to flow through repeat movements for full range of motion
  • PNF stretching: stretching techniques that are a more advanced form of flexibility training, often performed by a certified stretch therapist.

Stretching Tips

Despite stretching being a seemingly easy thing to do, doing it incorrectly can lead to many potential health problems and injuries. As such, it’s important that you always perform the movements with proper stretching techniques. These tips will help keep your new stretching practice healthy and safe:

  • Warm up your muscles before stretching to prevent risk of injury
  • Use different tools and devices, such as towels, bands, and blocks to keep the practice fun and unique
  • Focus on symmetry to have equal flexibility on each side of the body to avoid risk of injury
  • Focus your stretching on major muscle groups such as your thighs, calves, hips, lower back, neck and shoulders
  • Pay extra attention to the muscles and joints that you use regularly
  • Aim to have a smooth movement, instead of bouncing
  • Practice holding your stretch for 30 to 60 seconds
  • Add your breathing into your stretching practice for a mind-body connection
  • If you feel pain, refrain (tension is normal)
  • Stretch consistently and regularly to maximize the benefits
  • Stretch at least two to three times a week
  • Don’t skip on stretching, as this can decrease your range of motion
  • Add flow and movement into your stretching
  • Try stretching-styled workouts, such as tai chi or yoga
  • If you have an injury or chronic condition, adjust your stretching techniques
  • Add wellness into your stretching practice with essential oils
  • Try different stretching techniques and types to see which ones you like best
  • Don’t forget to stretch the little areas that hold a lot of tension, such as your jaw
  • Stretch with friends or in a class to keep it fun
  • There are follow-along programs that teach you how to do it correctly and effectively. We recommend the Hyperbolic Stretching program.

Enjoy that stretch. It’s an excellent form of exercise that is equally as calming and soothing for your mind, body and emotions. Aim to do as little as 5 to 10 minutes of stretching each day to start harnessing the power of these simple movements.

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