Stretching has several benefits. It can help minimize or slow down the disabling effects of chronic health conditions by reducing inflammation [1]. Stretching exercises can increase muscle and joint flexibility, decrease muscle stiffness, and improve joint range of motion [2]. Acute and chronic stretching can reduce musculotendinous injury incidence, particularly in running-based sports, and improve balance, which may contribute to a decreased incidence of falls and associated injuries [3]. Stretching of skeletal muscles can help with the management of blood pressure, and studies have shown that it could result in better control of blood pressure in normotensive patients [4]. Additionally, gentle daily stretching has been found to reduce local connective tissue inflammation and fibrosis, and can potentially reduce the growth of tumors implanted within stretched tissues [5].
Some of the key benefits of stretching:
Injury Prevention:
Stretching can help prevent injuries by increasing flexibility and improving the range of motion of muscles and joints.[6][7].
Improved Circulation:
Stretching increases blood flow to the muscles, which can help deliver nourishing nutrients and remove waste products from the muscle tissue.[7].
Reduced Back Pain:
Regular stretching, especially of muscles contributing to back posture, may reduce or alleviate lower back pain.[6][8].
Enhanced Mobility:
Stretching can support mobility, making everyday activities easier and reducing the risk of age-related decline in mobility.[8].
Improved Posture:
Frequent stretching can help reduce aches and pains, contributing to better posture over time.[7][8].
Cardiac Health:
Some studies suggest that leg stretching may lead to cardiovascular benefits, such as reduced arterial stiffness and lower blood pressure[8].
Brain Health:
Stretching has been associated with improved mood, reduced tension, and better cognitive performance[8].
Better Sleep:
Stretching has been shown to improve sleep quality, including reduced sleep latency and wake after sleep onset[8].
In summary, incorporating stretching into your routine can have a positive impact on your physical and mental well-being, contributing to improved flexibility, reduced risk of injury, and overall better health.
References :
- Małgorzata, Król., Patrycja, Kupnicka., Mateusz, Bosiacki., Dariusz, Chlubek. (2022). Mechanisms Underlying Anti-Inflammatory and Anti-Cancer Properties of Stretching—A Review. International Journal of Molecular Sciences, Available from: 10.3390/ijms231710127
- (2023). Biomechanical, Healing and Therapeutic Effects of stretching. A Review. Available from: 10.20944/preprints202306.1884.v1
- David, G., Behm., Anthony, D, Kay., Gabriel, S., Trajano., Shahab, Alizadeh., Anthony, J., Blazevich. (2021). Effects of stretching on injury risk reduction and balance. Available from: 10.31189/2165-6193-10.3.106
- Gitanjali, Sikka., Deepak, K., Jain. (2023). Stretching Exercise as a Rehabilitation Modality for Hypertension: A Brief Review. International journal of science and healthcare research, Available from: 10.52403/ijshr.20230210
- Gitanjali, Sikka., Deepak, K., Jain. (2023). Stretching Exercise as a Rehabilitation Modality for Hypertension: A Brief Review. International journal of science and healthcare research, Available from: 10.52403/ijshr.20230210
- https://extension.sdstate.edu/benefits-stretching
- https://www.strengthtrainingrehab.com/stretching-prevent-injury-body/
- https://www.nike.com/a/benefits-of-stretching-daily
