2025 is the year for you to prioritize your health and wellness. Incorporating stretching into your daily routine can help you feel more energized, flexible, and rejuvenated. From reducing muscle soreness to improving posture and preventing injuries, stretching can enhance your quality of life in many ways. Consult with a Miller Physical Therapist to learn proper stretching techniques and create a personalized stretching routine. We are here!
You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast.
Stretching may help you improve your range of motion and decrease your risk of injury, among other benefits.
Understand why stretching can help and how to stretch correctly.
Benefits of stretching
Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn't reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.
However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.
Better flexibility may:
You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.
Stretching essentials
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.
Use these tips to keep stretching safe:
Don't consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm.
Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.
Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.
Also stretch muscles and joints that you routinely use or that you use in your activity.
Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful.
Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.
Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.
Also, try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.
Some people may also choose to add foam rolling before working out along with a dynamic warmup.
Know when to exercise caution
If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.
Also remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury.
Unlock your body's potential with stretching. Our expert physical therapists can help you improve your range of motion, reduce muscle tension, and enhance your overall well-being. Contact us today at (561) 278-6055. Follow us on Instagram @millerphysicaltherapy for more tips and advice.