7 Reasons to Stand and Stretch Right Now

According to the World Health Organization (WHO), approximately 1.7 billion people worldwide experience musculoskeletal conditions, with low back pain being the single leading cause of disability in 160 countries. Loss of physical independence and mobility due to such ailments as fractures, osteoporosis, infections, osteoarthritis, and tumors can be devastating to quality of life.

Although treatments, such as pain medications, anti-inflammatory agents, and analgesics, are frequently used to treat these problems, research shows that stretching exercises, when performed correctly, can complement these therapies with long-term benefits and minimal complications.

What is Stretching?

Stretching means we are lengthening the fibers of our skeletal muscles. When we do this, several things result:

1. Improved flexibility
2. Stronger muscles
3. Better performance in physical activities
4. Less chance of injury
5. Better blood circulation, which reduces muscle soreness
6. Increased range of motion
7. Improved posture

Stretching Basics

Keep these fundamental guidelines in mind when starting a stretching routine.

1. Warm up first - Stretching cold muscles is not only less effective, but it can also lead to injury. Start with a short walk or bike ride for 5 to 10 minutes to warm up your muscles.
2. Work both sides –Even if you feel tight on one side, stretch both sides. Increased flexibility on only one side invites the risk of injury.
3. Concentrate on major muscle groups – In the lower body, it's usually the calves, thighs, and hips. Above the waist, it's the lower back, neck, and shoulders.
4. Gently hold the stretch – Hold it for 30 to 60 seconds, feeling the tension but not to the point of pain.
5. Move smoothly – Ease into each stretch and don’t bounce or jerk. Abrupt movement may lead to further tightness or even injury.
6. Breathe deeply – Breathe slowly and deeply during your stretch to help relax your muscles.
7. Frequency and consistency count – The more times you stretch during the week, the greater the benefit. Even stretching two to three times per week for 5 to 10 minutes will drive improvement. Additionally, maintaining a regular stretching schedule will help you sustain your progress. If you stop, the muscles will eventually revert to their original state.

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Try These Stretches

Everyone has unique stretching needs, but here are examples for some major muscle groups. There are many variations of each, so find ones that work best for you.

Thighs

• Quad Stretch: Stand straight while holding a chair or the wall for balance. Grasp your instep and pull your heel toward your buttocks. Work at it over time with the goal of touching your butt with your heel.
  
  
• Hamstring Stretch: Sit on the floor, with your legs apart in a “V” shape. Starting on the right side, grasp your right foot and pull yourself toward the foot. You should feel tension in the back of your thigh. You can also loop a towel around your foot and pull on it to make the stretch.
  
  
• Lunge: Standing, step forward with one leg, bending your knee and keeping the back leg straight, feeling the stretch in the back of your thigh.

Calves

• Standing Calf Stretch – Holding a chair or a wall, position one leg back with your knee straight and your heel flat on the floor. Bend the other knee and move your hips forward until you feel a stretch in your calf.

Hips

• Knee Lift - Lie on your back on the floor with both legs extended. Move the left knee up to the chest using both hands to pull the knee closer to the chest. Hold for 30 seconds and then return to the starting position. Repeat with the other leg. This also helps the lower back.
  
  
• Internal Hip Rotator Stretch - Sit against the back of a chair. Lift the right leg and place the right ankle on the left thigh with the right knee pointing out to the side. Lean forward at the hips until you feel tension in the hips. Hold for 30 seconds, then repeat with the other leg.

Lower Back

• Rotational Stretch - Lie on your back with your knees bent, feet flat, and shoulders firmly on the floor. Slowly roll your bent knees to one side and hold for 5-10 seconds. Slowly return to the starting position and then repeat on the other side. Do this cycle two to three times.
  
  
• Lower Back Lift - Lie on your back with your knees bent and feet flat on the floor. Tighten the muscles in your abdomen so that your lower back lifts from the floor, and hold for five seconds before relaxing. Then, flatten your back, pulling your belly button toward the floor. Hold for five seconds and then relax. Start with five repetitions daily and slowly work up to 30.

Neck

• Neck Retraction – Either seated or standing, relax and look straight ahead. Keep your chin tucked down slightly and move your head slowly backward until it is pulled back without straining or pain. Continue looking straight ahead without tilting the head forward or backward. Maintain this position for 3 to 5 seconds and then return to the starting position. Repeat 10 to 15 times.
  
  
• Neck Rotation - Either seated or standing, relax and look straight ahead. Keep your chin tucked down slightly and move your head slowly backward until it is pulled back without straining or pain. Turn your head gently to the right, and then gently to the left. Hold the stretch for 2 to 3 seconds before moving your head to the other side. Repeat this stretch 10 times in each direction.

Shoulders

• Wall Climb - Stand up straight, facing a wall. Extend your right arm and place your hand on the wall at shoulder height. Slowly crawl your fingers upward, stepping toward the wall as your hand climbs higher. Stop when you feel mild tension in your shoulder. Hold 10 to 30 seconds, then slowly crawl your fingers back down the wall, returning to the starting position. Switch arms and repeat. Do this cycle three to four times.
  
  
• Shoulder Stretch - Stand with your feet hip-width apart. Place your left hand on your right shoulder. Hold your left elbow with your right hand. Roll your shoulders down and back as you gently pull your left elbow across your chest. Hold 10 to 30 seconds, then return to the starting position. Repeat three to four times, then repeat on the other side.

When Not to Stretch

While stretching can be beneficial in many cases, there are situations where it is not appropriate. Consult your doctor if you are unsure whether any of these apply to you.

• Limited movement at the joint due to injury or progressive disease like osteoarthritis
• A fracture that has not completely healed
• Acute inflammation or infection
• Sharp pain during joint movement
• Hematoma or other soft tissue trauma

Stretching might not be the most exciting part of a workout, but it makes a big difference. It helps your body move better, feel less stiff, and stay more resilient over time. Adding a few stretches to your routine is a simple way to support everything else you’re doing to stay active and feel good.

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