If you've ever woken up with a stiff neck or have struggled to tie your shoes, you might just need a good stretch. That's right! Stretching can make everyday life more comfortable, especially when you include it as part of your regular exercise routine.
Research has shown that just three 15- to 20-minute stretching sessions a week can improve mobility.
Here are five science-backed benefits of stretching that go beyond just touching your toes.
1. It increases flexibility and maintains range of motion. Routine stretching helps lengthen your muscles and maintain range of motion in your joints. Without it, you may gradually lose your ability to move freely. That can make everyday tasks more difficult and make it harder to stay active as you get older. Even if you meet physical activity guidelines, you can lose mobility in areas like your hips and shoulders if you aren't stretching.
2. It protects your body against injury. Stretching before a workout doesn't necessarily stop injuries, but maintaining flexibility can protect your body in the long run. Regular stretching can keep your joints healthy and your movements more efficient over time. And stretching helps improve your balance. That reduces your risk of day-to-day injuries.
3. It eases muscle tension and reduces pain. Tight muscles can contribute to pain in your neck, shoulders, lower back and legs. Poor posture while sitting at your desk or during long hours standing on your feet can leave you feeling stiff and sore. Targeted stretching can relieve the tension in those muscles and ease discomfort.
4. It improves posture. Stretching the muscles of the chest, shoulders and hips helps counteract the effects of slouching. If you spend a lot of your day sitting—especially in front of a computer—stretching can help correct your posture.
5. It promotes relaxation and sleep. Stretching before bed can serve as a powerful wind-down ritual. It helps release physical tension from the day and prepares your body for rest. When combined with deep breathing, stretches done at night can improve sleep quality and reduce nighttime aches that disrupt rest.
Sources: American Academy of Family Physicians; American Heart Association; Sleep Foundation