What are the Main Benefits of Stretching?

Whether you exercise regularly or not, you may have wondered if it can benefit you to stretch regularly. The answer is yes. Seven main benefits of stretching include:

1. Stretching may decrease or lower the risk of lower-back pain. According to the Office of Disease Prevention and Health Promotion, stretching two or more days a week can prevent back pain and protect your back from further pain.
2. Stretching can promote blood circulation by making it easy for blood to flow throughout your body and decreasing artery stiffness.
3. Stretching can improve flexibility. According to the American Heart Association, stretching can enhance your body’s ability to bend and move effectively. This can help you when you are doing daily tasks or exercising. Notably, you may even be more comfortable if you are stuck in one space for a while, such as if you are on a plane.
4. Stretching can reduce tension in your muscles and joints. This can help with relaxation and pain reduction, according to the Arthritis Foundation.
5. Stretching can improve your posture. According to the National Spine Health Foundation, tight muscles can cause the body to be out of alignment. Stretching your muscles can help make them stronger and cause you to be less likely to slouch. People experiencing conditions such as degenerative disk disease, spinal stenosis and herniated disks can stretch their hips, back and core to correct and promote improved posture, which can decrease their pain.
6. Stretching can improve your mood by helping the body release endorphins, which are chemicals that can help you feel more joyful and positive.
7. According to the National Academy of Sports Medicine, stretching may reduce the risk of injury if the correct muscles are stretched and the correct stretches are performed. Seeing an athletic trainer can help you determine what and how you should stretch.

Stretches You Can Do Daily

The following are some daily stretches you can try:

• Calves: While standing and facing a wall, place your toes up the wall while keeping your heel on the floor. Keep your knee straight and lean forward toward the wall. You should feel a stretch in the back of your lower leg. You can then try bending the knee while the foot is in the same position, and you should feel a stretch in the lower leg near the Achilles tendon. Repeat on the other side. Perform three gentle stretches on each leg each way and hold each stretch for 15 seconds.
• Hamstrings: While standing and facing a firm chair, place the heel of one foot up on the seat of the chair, keeping the knee straight and toes pointed toward the ceiling. Hold on to the back of another chair, table or countertop for balance as needed. With the leg elevated, keep your back flat (pull your belly button toward your spine) and gradually bend forward until you feel a stretch down the back of your thigh. Repeat on the other side. Perform three gentle stretches on each leg and hold each stretch for 15 seconds.
• Quadriceps and hip flexor: While standing and holding a chair or countertop for balance with your left hand, bend your right knee to where your foot goes behind you. Reach down and behind you to grab your right foot with your right hand. Pull your foot up and in toward your glute to the point of feeling a gentle stretch in the front of your thigh and hip. Perform three gentle stretches holding for 15 seconds and repeat on the other side.
• Lower back and glutes: While lying on your back, bend your right knee and hip 90 degrees so the knee and toes are in the air and pointed toward the ceiling. Your left leg should remain straight. Then cross your right leg over the left while keeping both shoulders flat on the floor. You should feel a stretch across your glutes and lower back. To get a deeper stretch, you can use your left hand to push down on your right knee as needed. Repeat on the other side. Perform three gentle stretches on each leg and hold each stretch for 15 seconds.
• Chest, biceps and forearms: Take one large step through a doorway. Then turn to your right to reach behind you to grab the doorframe with your right hand. Keep your elbow fully extended. Once you have a grip on the frame, slowly turn your body to the left and you should feel a stretch in the front of your right upper arm and chest. To stretch your forearm, loosen the grip and extend your fingers to allow your wrist to slowly bend back. You should feel a gentle stretch in the front of your forearm stretching your wrist and fingers. Repeat on the other side. Perform three gentle stretches on each leg and hold each stretch for 15 seconds.
• Triceps and shoulders:
  • While standing, grab the bottom of your right elbow with your left hand. Pull your right arm across your chest toward your left shoulder with your elbow slightly bent. You should feel a stretch across the back of your shoulder. Hold that position for 15 seconds and perform three stretches with each arm.
  • Raise your right arm out to the side all the way up to almost touch your ear. Bend your right elbow fully as you take it behind your head. Then grab your right elbow with your left hand and pull your right elbow further behind your head to feel the stretch in the back of your upper arm. You may feel a deeper stretch if you lean your body slightly into the direction of your pull. Perform three stretches and hold each stretch for 15 seconds. Repeat on the other side.
• Neck and shoulders:
  • While seated on a firm chair with good posture and your mouth closed, slowly extend your head backward to stretch the muscles in the front of your neck. To get a deeper stretch, try lifting your chin toward the ceiling. Perform three stretches and hold for 15 seconds.
  • While seated on a firm chair with good posture, slowly bend your head forward to where your chin is close to your chest. You should feel a gentle stretch in the back of your neck. To get a deeper stretch, place one hand on the back of your head and gently pull downward. Perform three stretches and hold for 15 seconds.
  • While seated on a firm chair with good posture, place your right hand palm up under your glute to where you are sitting on your hand. Then slightly turn your head to the left and lean your head to the left as if trying to touch your ear to your shoulder. You should feel a stretch in the right side of your neck. To get a deeper stretch, try leaning your body to the left and you should feel a stretch in your upper shoulder. Repeat on the other side. Hold for 15 seconds and perform three stretches.

UofL Health Can Help

UofL Health – Sports Medicine has primary care physicians and athletic trainers who have specialty certification in sports medicine, which gives them unique knowledge to address a wide variety of health conditions and prevention for athletes. Click here to see all our Sports Medicine locations.

Our UofL Health – Sports Medicine Performance Enhancement program is designed to offer weekend warriors and high school athletes the best performance enhancement and recovery services using the latest innovative technology, advanced techniques and evidence-based research. To learn more, call 502-637-9313.

UofL Health now offers two locations for better patient convenience at its specialized after-hours Sports Medicine Urgent Care clinics:

• East Louisville at UofL Health – Medical Center Northeast: 502-210-4602
• South Louisville at the new UofL Health – Medical Center Southend: 502-588-4814

No appointment is necessary at these walk-in clinics specializing in after-hours care of sports and orthopedic injuries. Our board-certified sports medicine physicians and advanced practice clinicians are on standby to treat a wide variety of injuries and illnesses.