Why stretching is important
Stretching is one of the most effective methods to keep your muscles healthy
PostureGeek.com Tweet

Stretching is one of the most effective methods to keep your muscles healthy. Stretching regularly helps to keep your muscle strength and flexibility at optimum levels. In addition, the more flexible you are, the better for your joints. Maintaining good muscle and joint health can aid in your range of motion as well as injury prevention.
Stretching is not the same thing as warming up. A good warmup will raise your heart rate. Because of the greater blood flow and oxygen to your muscles, your whole body will become heated throughout. Your warmup should make you sweat lightly and focus on the same muscles you’ll employ during your sport or activity.
Stretching is important because it helps to improve range of motion and flexibility and can help prevent injuries. It is best to stretch when your muscles are warm. Muscles are most pliable and responsive to stretching when warmed up.
What do we mean by flexibility?
Flexibility is the range of motion of a joint or muscle group. It can be measured passively (by someone else moving your limb) or actively (by you moving your limb). The average person has a good level of passive flexibility but poor active flexibility. This is because we don’t use our full range of motion very often in our daily lives. Static stretches help to improve passive flexibility, while dynamic stretches help improve active flexibility.
Unfortunately, many people ignore flexibility in their fitness routines. It’s crucial to be aware of the degree of flexibility you have in essential areas to effectively enhance your range of motion. The end result is a lower risk of injury and, in many cases, an enhanced quality of life.
Why should we stretch?
The answer is simple: Stretching keeps us healthy.
When we don’t stretch, our muscles can become tight and weak. This puts us at risk for injuries, aches and pains. By stretching regularly, we can keep our muscles strong and flexible, which reduces our risk of injury.
Benefits of Stretching
Stretching can help to:
- Improve range of motion.
- Improve flexibility.
- Prevent injuries
- Improve blood circulation.
- Relieve stress and tension.
- Improve posture.
- Reduce stiffness and soreness.
- Increase energy levels.
- Improve mental focus and concentration.
- Promote relaxation.
Dynamic, Static, and Ballistic Stretching (Warm-Up Vs. Cool-Down Vs. Ballistic)
There are three main types of stretching: static, dynamic and ballistic.
Dynamic Stretching
Dynamic stretching, also known as Range of Motion (ROM) stretches, involves moving the joint through its full range of motion. This is done in a controlled manner and without bouncing movements. This form of stretching is encouraged and preferred over other types of stretching before an exercise program or athletic event where the activity may appear similar to actions in the sport. An example of this would be a tennis player doing arm circles as part of their warmup.
This flexibility stretching is particularly beneficial for improving mobility and may be utilized in the warmup stage of a workout. These are good examples of dynamic stretching, which can be done gently or as needed by older people who want to enhance their balance skills.
Static Stretching
Taking a joint to its end range in a slow, controlled motion while stretching is known as static stretching. It tries to enhance the length of muscle tissue and the end range by naturally lengthening it toward its further extent. The stretch is generally maintained for up to 30 seconds and can be repeated numerous times for each muscle. Yoga practitioners, for example, display excellent static stretching capacity.
Ballistic Stretching
This is a form of dynamic stretching that uses momentum to take the body through a full range of motion. It is not recommended because it can lead to injuries if not performed correctly.
By ‘bouncing’ at the end range, you can increase the stretch. However, this may result in muscle tears if the body isn’t well-prepared. It may also activate the muscle spindle, which may contract muscles, resulting in increased muscular tension and a greater risk of harm.
Here are some examples of dynamic and static stretches:
Dynamic Stretches
- Arm circles
- Leg swings
- Trunk rotations
- High knees
- Butt kicks
Static Stretches
- Quadriceps stretch
- Hamstring stretch
- Chest stretch
- Shoulder stretch
- Upper back stretch
Digging deeper - what's happening when you stretch?
When you stretch, your muscles lengthen, and this increase in length is called muscle relaxation. The increase in muscle length results from an increase in the number of sarcomeres (the basic unit of muscle contraction) in the muscle fibers.
The muscle spindles (sensors located in the muscles) are activated when you stretch. This sends a signal to the brain that the muscle is lengthening. The brain then sends a signal to the muscle to contract in order to protect it from injury. As a result, the muscle contracts, which causes the stretching sensation that you feel.
Terms to know
GOLGI TENDON ORGAN (GTO)
The GTO is a sensor that is located in the tendons. It is activated when the muscle is stretched, sending a signal to the brain that the muscle is lengthening. The brain then sends a signal to the muscle to relax in order to protect it from injury.
MUSCLE SPINDLE
Proprioceptors are sensors that are located in the muscles and tendons. They are activated when the muscle is stretched, which signals to the brain that the muscle is lengthening. The brain then sends a signal to the muscle to contract in order to protect it from injury.
During a stretch
When the muscle is stretched, the muscle spindle transmits a change in length and speed of movement to the spinal cord via the sensory nerve. The sensor sends a signal that changes length and speed to the spinal cord. This activates the stretch reflex, which tries to resist a change in muscle length by causing the stretched muscles to contract. The level of resistance depends on how fast the muscle is stretched and how long it is held at the new length.
The muscle spindle’s first duty is to maintain muscle tone and ward off harm. One of the reasons you should hold a stretch for a long time is that you keep the muscle in a stretched posture. The muscular spindle becomes used to the new length and reduces its activity. You may teach your stretch receptors to accept more significant muscle lengthening.
The GTO is a key part of the nervous system, with an important function that monitors changes in tension and the rate of change of tension at the muscle-tendon junction. The GTO records the shift in tension and speed of change in tension and transmits signals via the spinal cord to inform it. When the muscle gets tight, it causes the inverse stretch reflex. This makes the muscle relax and not contract.
The GTO’s primary purpose is to protect the muscles, tendons, and ligaments from harm. Only because the GTO’s signal to the spinal cord is strong enough to counteract the muscle spindles’ message to the muscle contracting are lengthening reactions possible.
Another benefit of stretching for an extended length of time is that it helps the stretched muscles to relax. It is simpler to stretch or elongate a muscle when it is not attempting to fight against you!
How to Stretch Properly
When stretching, it is essential to:
- Warm up first. A light jog or walk will help to warm up the muscles.
- Breathe normally. Do not hold your breath while stretching.
- Hold each stretch for at least 30 seconds.
- Focus on dynamic stretches rather than static stretches.
- Avoid ballistic stretching.
- Stretch slowly and smoothly. Do not jerk or bounce into a stretched position.
- Repeat each stretch 2-3 times.
- Perform stretches daily.
Risks and Safety Advice when stretching
Stretching is generally safe for healthy people of all ages. However, there are a few safety considerations to keep in mind when stretching:
- Do not stretch if you are injured or in pain.
- Do not stretch cold muscles. Warm up first with a light jog or walk.
- Do not over-stretch. Stretch to the point of mild discomfort and then hold the stretch.
- Do not bounce into a stretched position. This can lead to injuries.
- Hold each stretch for at least 30 seconds.
- Dynamic stretches are generally safe for all people. Ballistic stretching should be avoided.
- Static stretches should only be performed after a workout when the muscles are warm.
- If you have any medical conditions, consult with your doctor, physical therapist, or other recognized health professional before beginning a stretching program.
Mental benefits of stretching
In addition to the physical benefits, stretching can also have positive mental effects. Stretching can help to reduce stress and tension, improve mental focus and concentration, and promote relaxation.
PostureGeek.com Tweet
In addition to the physical benefits, stretching can also have positive mental effects. Stretching can help to reduce stress and tension, improve mental focus and concentration, and promote relaxation. When the body is relaxed, the mind can also relax. This can lead to a decrease in anxiety and an increase in overall well-being.
Stretching and low back pain
Stretching can be an essential part of your treatment plan if you suffer from chronic low back pain. Stretching can help to improve range of motion and flexibility and reduce muscle tension. A physical therapist or other healthcare professional can teach you how to stretch correctly and guide which stretches are best for your particular condition.
Tight hip flexors and hamstrings can often contribute to low back pain. Stretches that target these tight muscles can help relieve pain and improve function.
The Bottom Line
Stretching is an essential part of any fitness program. It can help to improve range of motion and flexibility and prevent injuries. A regular stretching routine should be encouraged for best results. When stretching, be sure to warm up first and focus on dynamic stretches rather than static stretches. Static stretches should only be performed after a workout when the muscles are warm.
Consult with your doctor or other healthcare professional before beginning a stretching program if you have any medical conditions.
PLEASE NOTE
PostureGeek.com does not provide medical advice. This information is for educational purposes only and is not intended to be a substitute for professional medical attention. The information provided should not replace the advice and expertise of an accredited health care provider. Any inquiry into your care and any potential impact on your health and wellbeing should be directed to your health care provider. All information is for educational purposes only and is not intended to be a substitute for professional medical care or treatment.