What Happens to Your Body When You Stretch Everyday?

Your fitness regimen might consist of the standard cardio and weight training combination and little else. With your busy schedule and limited workout window, you skip over other exercises and movements that add time to your routine. But, one important physical activity—stretching—positively impacts your body and overall well-being, and can be performed in as little as 10 minutes a day.

In fact, sticking with a consistent stretching workout can make a profound difference in your sleep, mental clarity, and flexibility. Even your ability to perform cardio and weightlifting workouts becomes easier when you add stretching to your daily life. Keep reading to find out the benefits of stretching every day and how to incorporate it into your daily routine.

Importance of Stretching Each Day

Stretching can increase your flexibility, help prevent injuries, improve posture, and elongate muscles. Not only does it create physical transformations, but stretching also can benefit your mental capabilities such as relaxing your mind, centering your breathing, and allowing for a more peaceful sleep, especially if you remove distractions and focus on the present.

According to Ronny Garcia, CPT, a certified personal trainer with Blink Fitness, stretching does not have to be boring. In fact, you can try out variations of stretching and incorporate what works for you into routines. These variations include both static and dynamic stretching.

“The difference [between these two] is that dynamic stretching is a movement-based type of stretching," he says. "It uses the muscles themselves to bring about a stretch. An example of this would be a walking lunge in which you are extending the range of motion to get a better stretch for the hip flexors and calves.”

Static stretching is your basic stretching type, such as holding a pose for several seconds and not moving. People in a typical yoga class or after a cardio session perform this type of stretching.

Benefits of Stretching Everyday

Incorporating a stretching routine, even in as little as 10 minutes per day, can offer powerful
health benefits. Some of these include mitigating chronic pain, improving range of motion, and reducing joint stiffness. Here are a few of the potential benefits you might experience when stretching daily.

Increases Flexibility and Reduces Muscle Output

Stretching can improve joint stiffness and reduce the risk of muscle imbalances, both of which contribute to chronic pain. In a recent study, researchers asked participants to perform stretching exercises using a goniometer (measuring tool) and workout equipment and then they compared results with a control group.

Researchers found a significant increase in flexibility in the stretching group versus the control group. Meaning, stretching can boost flexibility and make general movement easier.

Counteracts Inactivity

If you are an employee who stays late at the office or you maintain a schedule that makes exercising a challenge, a simple 10 minutes of stretching every day can make a beneficial difference. In a study on stretching, researchers asked participants with reduced physical activity to stretch for 10 minutes each day. They found that this short length of time was sufficient to counteract inactivity-related performance declines in those young and healthy.

To do this, you can stretch right when you get out of bed in the morning. A 10-minute stretching routine performing yoga moves can increase your blood flow and create a positive morning mindset. 

Improves Chronic Pain

Stretching can improve the quality of life among those with moderate-to-severe neck or shoulder pain. During a randomized control trial of almost 100 office workers, researchers asked them to perform a regular stretching program for four weeks. The employees reported decreased neck and shoulder pain, improved neck function, and an overall better quality of life.

Positively Impacts Muscle Strength and Power

No time for weight training? Stretching could be an alternative. In a meta-analysis, researchers reviewed studies on static stretching exercises on muscle strength and power outcomes. Results showed that regardless of age, gender, or physical activity status, static stretching can potentially improve muscle strength and power.

Risks and Considerations

Even though stretching offers physical and mental benefits, you need to be cognizant of the fact that it comes with its own set of inherent risks. Here are a few considerations to help keep you as injury-free as possible.

It's Challenging to Remain Committed

Researchers at Harvard Health say that stretching every day will not perfect your pliability—stretching is not a magic tool for immediate flexibility. Rather, you need to keep practicing it. You developed tight joints over time and stretching them out will also take time.

It May Result in Injury

When you hold a stretch, do not bounce, as this could lead to injury. Instead, you should stretch until you feel tension but not pain. If you do notice any pain, you should immediately stop stretching. If the pain does not go away, speaking with a healthcare provider should be your next step.

For anyone with chronic pain or disabilities, scheduling an appointment to speak with a healthcare provider can be valuable. Together, you can discuss what types of stretches and amounts of physical activity would work best for your body.

You Need to Know Your Limits

According to a systematic review from the Journal of Sports Science & Medicine, stretching excessively can have consequences, which include nerve stiffness and nerve deformation. Start with easy stretches, such as a 10-minute active stretching routine, to help mitigate such nerve issues. You can build up tolerance over time and your nerves will adapt to the stretching.

Tailoring the Goal to Stretch Everyday

If you are new to stretching, you want to keep your goals within reach. In addition, for anyone with reservations, you might want to consider consulting with a fitness professional to develop an effective routine tailored to your body.

You also should follow stretching best practices that help you stay consistent and injury-free. This includes the following:

• Warm up for 5 to 10 minutes with active stretching to get the blood flowing and prepare
  your muscles for static, deep stretching.
• Stop if you feel pain.
• Target different muscle groups to get a good overall body stretch.
• Take slow, deep breaths. (Breathing out as you stretch can help you bend deeper.)
• Avoid comparing yourself to others. You are on your own journey and everyone is
  different.
• Know that some people are naturally flexible or have been developing their flexibility throughout their lives.

Strategies for Incorporating Stretching Into Your Day

Adding stretching to your daily routine can benefit you in immeasurable ways. For instance, the improved flexibility that comes with consistent stretching can help release you from chronic pain. Here are some tips from fitness professionals on how to incorporate stretching into your daily routine.

Track Your Progress

Josh Weight, a sports physiotherapist and director of Gravity Physio, says that having a tangible way to view progress helps with motivation. He recommends setting up a way to measure your hamstring length, such as a sit and reach box that you check weekly to see your improvement.

Pair With Activities You Enjoy

If remembering to stretch each day is a challenge, Weight suggests pairing stretching with activities you do every day. For example, when you brush your teeth, you could do some leg stretches, or while you wait for your morning coffee to brew, you could do a quick stretching routine in the kitchen. 

Incorporate Stretch Breaks Into Your Schedule

Do you work from home? Try setting alarms or putting reminders on your email calendar throughout the day to take short stretch breaks, Weight says. “Even a couple of minutes every hour can make a significant difference."

Use the Stairs

Not only does taking the stairs burn extra calories, Lauren Wellinger, NASM CPT, a certified personal trainer says that you can also use the stairs to stretch. Next time you take the stairs, take an extra moment to stretch your calves. Step back to the edge of a step until the heels of your feet are off the step. Push down on the heel of one foot and hold for 30 seconds. Then switch feet.

Use Visual Cues

If you are forgetful, Weight suggests placing sticky notes or visual cues around your workspace or home as a reminder to stretch. Perhaps a note on your mirror for when you are brushing your teeth can serve as a reminder.

Wind Down Before Bed

Jeremiah Shaw, CPT, a certified personal trainer and CEO of Running Wilder, recommends a nighttime stretching routine. “A gentle stretching routine before bed can help prepare your body for sleep by reducing muscle tension and promoting relaxation.”

Daily stretching provides physical and mental benefits, such as reduced pain and tension in the body and better mental lucidity. Even a few minutes a day can increase your range of motion, make everyday activities easier, and provide some relief from joint stiffness.

No matter your goal—whether you want to get a better night’s sleep or jump into the splits—dedicating time in your day to this physical activity can make a positive difference. As always, if you feel any pain, connect with a healthcare provider before continuing on with a stretching routine. Your body will appreciate it.