Do You Stretch?
For those of you who have pets, what is the first thing they do when they get up? Yup, they stretch! Do you?
Stretching is a natural and instinctive movement, yet many people neglect it in their daily routines. I am a big fan of stretching and encourage my patients to make it a habit, just like brushing their teeth. Incorporating stretching into your daily life can offer numerous benefits for your body and mind.
The Benefits of Stretching
- Improves Flexibility – Stretching helps lengthen muscles and improve your range of motion, making everyday movements easier and reducing the risk of injury.
- Aids in Muscle Recovery – By improving blood flow and helping remove lactic acid, stretching reduces muscle stiffness and soreness after exercise.
- Activates the Parasympathetic Nervous System – Stretching promotes relaxation and reduces stress by activating this part of the nervous system, which is responsible for calming the body.
- Helps Prevent Imbalances – Repetitive movements and poor posture can lead to muscular imbalances. Stretching helps correct these issues by maintaining muscle balance and alignment.
The Science Behind Stretching
On a physiological level, stretching has several important effects:
- Muscle Spindles and Golgi Tendon Organs – These sensory receptors help regulate muscle tone and respond to stretching by preventing overstretching or injury.
- Increases Sarcomere Length – The sarcomere, the basic unit of muscle fiber, elongates with stretching, improving muscle function. There are about 5,550 sarcomeres per inch of muscle fiber!
- Enhances Fascia Pliability – Fascia, the connective tissue surrounding muscles, becomes more pliable with regular stretching, promoting better movement and flexibility.
Stretching allows you to connect with your body, enhance flexibility, and supports muscle recovery. Holding stretches for several breaths or even a few minutes helps muscles relax and elongate effectively. When you stretch, feel the muscles you are stretching, really pay attention, don’t just go through the paces. You want to feel tension but never pain. Don’t bounce but hold the stretch. A secret to stretching is that when you exhale your muscles relax. So, after 15-20 seconds of holding a stretch, take a deep breath and as you exhale, see if you can elongate the muscle you are stretching a little further.
So next time you start or finish a workout or find yourself needing a relaxing break, take a moment to stretch. Your body will thank you for it!
There is a section on our website with stretches for specific muscles. Feel free to browse: https://performancehealthcenter.com/stretches/ . We also have specific stretch sheets for different body parts and almost every sport. Please email me if you would like a copy body part or sport specific stretch sheet.