We hear about the importance of physical activity all the time, but one part that’s often overlooked is stretching. You might think of stretching exercises as something that only gymnasts or runners need to do, but everyone can benefit from adding them into a routine.
Stretching keeps your muscles flexible, which maintains a range of motion in the joints. When muscles are inflexible, they become short and tight. When you suddenly use tight muscles for physical activity, you can strain and damage them. These injured muscles can’t support the joints as well, so joint injury can become another issue.
Beyond decreasing your risk of injuries, stretching enables your muscles to work more effectively and prevents general muscle pain and stiffness that many people feel throughout the day. It can also have an added benefit of stress relief. Taking a few minutes every morning to stretch your legs, shoulders, neck and back can ensure you start your day on the right foot.
Before you jump into stretching, it’s important to know the proper techniques. Stretching incorrectly can do more harm than good. First, warm up the muscles with 5-10 minutes of light activity, such as walking.
Focus on stretching each side of your body equally. Hold each stretch for at least 30 seconds, but don’t bounce as you stretch, as this can lead to injury. Expect to feel some tension — but not pain — when you stretch, and remember to breathe deeply during these movements.
The Mayo Clinic and Harvard Health offer guides to basic stretches to add into your routine. Many people enjoy bringing movement to their stretching through tai chi, Pilates or yoga. You might also find it easier to join a fitness class or follow along with an online video.
If you have an injury or chronic condition affecting your muscles, you might need to adjust your technique. Talk to your doctor or physical therapist if you have any concerns.
Natalie Del Vecchio is the community health educator in the Dallas County Public Health Department.