Healthy Stretch

It may be fun to be able to touch your toes, but there are a host of health benefits that come with improving your body’s flexibility. And one of the best ways to gain more flexibility is by regularly stretching.

While overstretching may be painful, a typical stretch should be pain-free and can oftentimes feel good. Stretching has other benefits beyond feeling good: stretching can slow the aging process, keep body parts healthy and reduce the chance of injury.

“Stretching helps elongate and loosen muscle fibers, improving their elasticity,” says Dr. Robert McLaughlin II, an orthopedic surgeon who specializes in shoulder and knee injuries. “Consistent stretching keeps the muscles supple and adaptable, enhancing overall flexibility. Flexibility decreases the risk of injuries, improves posture, enhances performance in physical activities and can reduce pain in muscles and joints.”

A good stretch also improves blood flow and can release a rush of endorphins, which McLaughlin says can help to alleviate pain, in addition to boosting mood.

“Stretching can release endorphins, the body’s natural painkillers and mood enhancers,” McLaughlin explains. “It can create a sense of well-being and relaxation, which is particularly beneficial for those dealing with chronic pain.”

The act of stretching also helps keep muscles young, as a regular stretching regimen can restore some of the range of motion lost due to aging.

“As we age, muscles naturally lose elasticity and strength,” McLaughlin says. “Stretching helps maintain muscle tone, flexibility and joint health, which is crucial for reducing the risk of age-related injuries and mobility issues.”

It’s also one of the most helpful ways to avoid future injuries. Through stretching, muscles become prepared to take on physical activity through increased blood flow and increased flexibility, which helps the muscles react better and lowers the risk of future injury while exercising, playing sports or doing any other activities.

“Stretching prepares the muscles for activity by increasing blood flow and flexibility, reducing the risk of strains and sprains during physical exertion,” McLaughlin said “For example, athletes who perform dynamic stretches before a game are less likely to experience muscle pulls."

Making stretching part of your daily routine doesn’t require a big commitment, and it’s not required to do a full yoga class every day in order to improve flexibility. McLaughlin recommends doing a few basic stretches every day to help retain and improve flexibility and potentially alleviate pain.

“Everyone should include hamstring stretches, hip flexor stretches and shoulder stretches in their routine,” he says. “These target key muscle groups that, when tight, can cause widespread issues, such as back pain or poor posture.”

While stretching may seem simple enough, McLaughlin says warmups should be done before stretching and he warns against stretching to the point of pain.

“Always warm up before stretching to increase muscle temperature and prevent injuries,” McLaughlin says. “Stay consistent, as stretching a few minutes a day is more effective than occasional long sessions. Also, never stretch to the point of pain — a gentle pull is enough.”