About Stretching Basics

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Benefits to stretching, for beginners and active folks of all fitness levels.

Stretching, like warm-ups and cool downs, might seem optional, but these aspects of exercise are just as important as your actual workout.

There are so many benefits to stretching, for beginners and active folks of all fitness levels.

“Stretching improves your body’s ability to move and can increase your mobility significantly while decreasing exercise-related pain.”
Doing full-body stretches can also improve your range of motion, counteract the stress of exercise, boost flexibility, reduce injury risk, and give you greater power and endurance. To reap these benefits, include a mix of dynamic and static stretches in your stretching routine.

Stretching for beginners
We begin with dynamic warm-ups you can use to start any workout, then shift to static stretches to help you loosen up after exercise.

Stretching is the deliberate lengthening of muscles in order to increase flexibility in the muscles and range of motion in the joints. Regular stretching can also help improve stability and balance. As a result, stretching activities are an important part of any exercise or rehabilitation program, no matter your age or fitness level.

Most people should perform flexibility exercises for each of the major muscle-tendon groups (shoulders, chest, neck, torso, lower back, hips, front of legs, back of legs, and ankles) at least two days a week. But if you stretch every day, you’ll see more improvement in range of motion.

Benefits of Stretching
Stretching can help prevent injuries and post-workout soreness as there are plenty of other benefits of stretching and flexibility training.

Increased Flexibility and Joint Range of Motion
Flexible muscles improve your everyday function as well as athletic performance. Tasks such as lifting packages, bending to tie your shoes, or hurrying to catch a bus become easier and less tiring when you have a good range of motion in your joints. Flexibility tends to diminish as you get older, but you can regain and maintain it with regular stretching exercises.

Improved Circulation
Stretching increases circulation (blood flow) to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you’ve had any muscle injuries.

Better Posture
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.

Stress Relief
Stretching relaxes the tight, tense muscles that often accompany stress. One study of office workers who participated in a 10-minute stretching session two days a week for 12 weeks found improvements in scores of mental health and vitality for participants.