Reduce stress, anxiety, and tension this holiday season without a trip to the spa. Stretching at home is all you need to increase blood flow, relax muscles, and improve mood.
“Stretching is a component of good health,” said Rehal A. Bhojani, MD, a sports medicine physician with UT Physicians.
Reduce injuries
The goal of stretching is to elongate muscles, allowing for a broader range of motion.
“You want your muscles to be long and loose so when you need them for whatever reason, they haven’t stiffened up on you,” said Bhojani, an assistant professor in the Department of Orthopedic Surgery with McGovern Medical School at UTHealth Houston.
Going up and down stairs, changing direction quickly, and even balancing require loose muscles to prevent falling and associated injuries.
Improve performance
From the highest level of athletic competition to elementary school phys ed, warmup and cooldown stretching is routine for a reason.
“Stretching is pivotal for flexibility, allowing you to use your muscles to their fullest,” said Bhojani.
Dynamic stretching
A warmup stretch should be dynamic, which means you’re actively moving during the stretch. Dynamic stretching increases blood flow to muscles, reducing the risk of injury.
Examples:
- Arm circles
- Butt kicks
- Calf raises
- High knees
- Hip circles
- Leg swings
- Yoga cat-cow pose
Do each stretch for 30 seconds, relax for 10 seconds, and complete a second round.
Static stretching
Static stretching is often considered the more conventional type, where you hold a stretch position without moving. Bhojani recommends static stretching after first warming up the muscles for the greatest benefit. Static stretching is optimal for a cooldown routine.
Examples:
- Calf stretch: face a wall, put toes on the wall, leave heel on the ground
- Hamstring stretch: bend over and touch your toes
- Shoulder stretch: pull your elbow across your chest
- Triceps stretch: hold your elbow behind your head
- Quad stretch: lift an ankle behind your butt and hold it
- Yoga child’s pose: kneel and sit on your knees, then maintain this position as you lean forward and rest your forehead on the floor.
Hold each stretch for 60 seconds, relax for 10 seconds, and complete a second round.
“You’re going to get more flexibility the second time you hold these stretches,” said Bhojani.
Mental benefits of stretching
Any exercise will release endorphins and enhance mood. Stretching is a component of that with the same benefits.
“When you stretch, endorphins are released. Your muscles loosen, your mind relaxes, and your mood lifts,” explained Bhojani.
Stretching benefits include reduced stress, enhanced focus, and increased calmness.
Alternative forms of stretching
Several different exercises incorporate stretching with breathing exercises, enhancing the good feelings that come from relaxation and tension relief.
Tai chi, yoga, and Pilates use stretching and deep breathing to promote mindfulness.
“These forms of exercise have a low impact and high reward,” explained Bhojani. “They reduce anxiety, sharpen focus, and improve concentration.”
15 minutes a day for long-term health
“Stretching alone has such a pivotal impact on physical and mental health that, no matter what you do, if you simply add stretching every day, you will see and feel the benefits,” said Bhojani.
Whether you begin or end your day with stretching, find 15 minutes to commit to your muscles. The key is to engage in the activity with your mind and body to get the most benefit.
The science of stretching is simple: With just a few minutes a day, you can relax your muscles, release endorphins, and reduce your risk of injury, regardless of age.
