The skinny on stretching
Aug. 26, 2024—You might have heard that it's important to stretch before playing sports or working out. Or a coach or gym teacher might have told you that it's stretching after exercise that's important.
The truth: Researchers disagree on whether stretching—before or after exercise—can actually guard against injury or help you perform better as an athlete, reports the American Heart Association (AHA). (The AHA does recommend warming up your muscles with gentle activity.)
But whether or not stretching boosts your performance in sports, there are real benefits to making it a part of your regular routine.
The perks of being limber
As you age, tendons, muscles and ligaments become tighter and joints lose their cushioning, which can limit your range of motion. That can start as early as your 30s and 40s, says AARP. And that's true even if you're otherwise active.
According to AARP, the AHA and other experts, regular stretching can help you maintain—or even improve—your flexibility. The benefits include:
- Increased range of motion.
- Reducing age-related stiffness.
- Improved flexibility.
- Better blood circulation.
- Improved posture, which also can help with balance.
- Making it easier to tackle daily tasks.
- Relief from arthritis pain.
Stretching the right way
If you'd like to add a little more spring to your step and improve your range of motion, try these tips:
Make it a habit. Just like exercise, stretching works best when you do it often. Try at least 10 minutes of stretching two or more times per week.
Warm up first. It may seem odd to warm up your body just to stretch. But 5 to 10 minutes of warm-up can help your muscles stretch longer and better, says the Arthritis Foundation.
Stretch your whole body. Most of the time, aim for stretching your back, shoulders, neck, arms, hips and legs—all the major muscle groups. It's also a good idea to give extra attention to areas that hurt more, like your lower back. Try this simple stretch for back pain.
Easy does it. Make your movements slow and smooth, and avoid bouncing. Try to hold each stretch for 30 to 60 seconds, and breathe normally.
Sources
- AARP. "Stretching Can Reduce Pain and Improve Your Range of Motion." https://www.aarp.org/health/healthy-living/info-2020/stretch-routines-improve-workouts-arthritis.html.
- American Heart Association. "Flexibility Exercise (Stretching)." https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching.
- American Heart Association. "How Much and How Often Should People Stretch? Experts Say There's No One Answer." https://www.heart.org/en/news/2024/08/07/how-much-and-how-often-should-people-stretch.
- American Heart Association. "Stretches for Exercise and Flexibility." https://www.heart.org/en/healthy-living/fitness/staying-motivated/stretches-for-exercise-and-flexibility.
- Arthritis Foundation. "Get in the Habit of Stretching." https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/get-in-the-habit-of-stretching.