Stretching - the Often Forgotten But Essential Aspect of a Workout

A good stretch can provide our bodies (and minds) with many necessary benefits.

Photo by Mackenzie Gaultier Photography

How often have you snuck out of a workout class early during the end stretch to make an appointment? Maybe you’ve turned your at-home workout video off once the actual working out portion was done?

STOP!

I don’t know why so many have it in their head that stretching your muscles isn’t overly important. It’s solely only the aerobic exercises and lifting weights that you need to focus on. Don’t get me wrong. Obviously, that’s a considerable portion of a workout routine because, well, if you don’t do those, how do you expect to see any results?

With that said, our muscles need lengthening. Lack of stretching only leads to tight, short muscles. Adding flexibility is part of a solid, overall healthy lifestyle.

Stretching isn’t just for dancers, gymnasts, and runners. It’s for everyone.

Did you know that you should stretch daily? A common misconception is that people stretch because they want to get their leg kicks higher (hello, grand battements), go into the splits, or to contort their bodies in unimaginable ways. Although for some, that is the reason why they stretch. For the average person, though, it’s so your body can enjoy some of the many benefits you’ll learn as you read on.

There are two ways to stretch: static and dynamic stretching.

Before diving further into the benefits, let’s first talk about what it means to stretch. You have two options:

1. Dynamic Stretching

2. Static Stretching

Dynamic stretching is movements that move your body while lengthening the muscle. They differ from the typical image you may have of what stretching looks like. These types of stretches are quite functional as they take your body through its full range of motion. You often mimic the movements you’ll perform for your workout or activity (think of lunges, leg swings, and arm circles).

Because of what dynamic stretching is, research actually suggests including this type of stretching in your warm-up to help improve performance and reduce the risk of injury. So, all those pliés and torso twists we do in our warm-up, they’re also stretching your body to help prepare for your workout.

Static stretching, on the other hand, is more of what you think of when talking about stretching and flexibility. It is those movements you do and hold, like touching your toes or holding on to your foot to stretch your quad. These stretches are all about lengthening your muscles after you’ve worked them.

You want to avoid static stretching prior to a workout, though. Research has shown static stretching actually reduces muscle strengthening when done at the start of your exercise routine instead of at the end.

Now that we have a basic understanding of the two types of stretching, let’s dive into the good stuff – the benefits of stretching!

Improves Flexibility

Let’s start with an obvious benefit – improving flexibility. Flexible muscles can help aid in preventing injuries, back pain, and balance problems, according to Harvard Health. When you keep your body stretched, you’re able to utilize its full range of motion that can help in everyday activities.

Have you ever pulled a muscle by doing the simplest task like reaching for something high or bending down to pick an object off the floor? Chances are your muscles are very tight due to lack of stretching (full disclosure, I’m not a doctor). You’re asking your muscle to reach through its full range of motion when it just can’t.

Reduces the Risk of Injury

Continuing with flexibility, lack thereof can increase your risk of injury. Again, when asking your body to reach farther than it’s able to, you pose the risk of hurting yourself. Sometimes it’s minor with a mild pulled muscle, sometimes it can increase to a full tear. So, by focusing on stretching, you can help prevent injuries from occurring.

Increasing your flexibility allows your joints to move in the proper motion it needs for performing an activity without overloading your body. It can also help alleviate pressure off of your tendons- too much pressure on your tendons can lead to a strain or tear.

Improves Your Posture

Did you know that tight muscles can throw your posture out of whack? Ever wonder why your body feels uncomfortable after sitting for a long time? Long term sitting tightens muscles in your hip adductors and flexors, which can wreak havoc on your posture.

Fun story – I’ve dealt with low back pain for years (since I was about 13 years old). It wasn’t until after 14 years of dealing with on-and-off pain and spasms that my physiotherapist found the problem – overly tight hip flexors. My pelvis was tilting in opposite directions, causing issues throughout my hips and into my back. I just wasn’t stretching the right spots enough.

We underestimate how essential good posture is for our overall health, and stretching plays a huge role in that. Increasing mobility in our pelvis helps get you back into a natural spine position. Lengthening the spine allows us to stand up tall, allowing us to properly strengthen our core to maintain the upright, neutral position.

Increases Blood Circulation

By incorporating more stretching into your daily routine, you’re aiding in blood circulation throughout your entire body. Why is that important? Well, besides the fact that our body needs blood to survive, an increase in circulation allows oxygen and nutrients to flow to your muscles. They need all of this to properly move and strengthen.

Even though we know blood circulation is essential, do we realize just how important it truly is? Since the blood carries oxygen to our organs, it helps aid in the efficiency of crucial organs like the heart and lungs. Good circulation can even help your body fight off illnesses as it keeps your organs in peak, working condition!

On the other side, poor circulation limits the flow of oxygen, which can lead to excessive lack of energy, troubles concentrating (due to low amounts of oxygen to the brain), increases the time for cuts and sores to heal (lack of white blood cells), and can even lead to limb amputations (this is the extreme case, you’d likely notice signs before even coming close to this scenario).

Keeps a Happy Mind

Stretching isn’t just for your physical body; it actually does wonders for our mental wellbeing too!

I challenge you to take a few minutes during a stressful day and stretch. Go somewhere quiet, turn the lights off, play some relaxing music, and go through some of your favourite stretches (we have a 30-minute full-body stretch routine up on our YouTube channel to help). Make a note of how you felt before stretching and how you feel afterwards. You’ll likely notice an improvement in your mental state.

That’s because stretching allows you to calm your mind. It gives your brain a much-needed break from stressors in life, gives a blood flow boost throughout your body and to your brain, relieves tension, and provides a little boost of energy.

Aids in Digestion

Feeling bloated? Tummy making weird noises after a large meal? Experiencing a few too many fluffs? Although reaching for Tums is like an instinct for many (hello!), maybe try a quick stretch instead.

In the yoga world, stretching to aid in digestion is often talked about and encouraged. Some poses almost massage your internal organs and stimulate them to help ease bloating and gas.

If you experience a few fluffs throughout stretching, don’t be embarrassed! Think of it as your body’s way of saying thank you for helping to relax everything and give your digestive system a bit of help.

Feel like stretching after reading this? Same here. Before beginning, read through the following reminders to keep you safe:

1. Start slow and small. You can’t expect to dive right into the craziest stretch you’ve seen and think everything will go well. Even with all the benefits of stretching, there’s still the chance you can hurt yourself if not done correctly or go too deep into a stretch.

2. Listen to your body, it will tell you how it feels. Our bodies are amazing in how it communicates with us. If you’re feeling significant pain while stretching, that’s a sign that you need to ease up or stop. A good stretch will likely cause discomfort, but it shouldn’t cause pain.

3. If you’re doing static stretching, warm up your body first! It’s so important to stretch warm muscles to avoid injury.

4. Avoid bouncing in a stretch. You may see people keep pushing and pushing further towards their toes rather than simply holding a position. It’s best to not do the bouncing method as each bounce can cause muscle contractions and lead to tears.

5. Balance your stretching. Overstretching one muscle group and not another can cause an imbalance in your body (remember my story about my hips). It’s great to stretch your quads, but ensure you’re also targeting your inner thighs and hamstrings too.

Here’s to stretching and bringing back the importance of a strong, healthy, and flexible body.