Health benefits of stretching (2)

Societal expectations and the pressure to “be strong” often make men less likely to talk about their feelings or seek treatment for conditions such as depression and anxiety.

The past month of June was Men’s Mental Health Awareness Month. It is dedicated to breaking toxic notions of masculinity, raising awareness of men’s overall well-being, and encouraging men to speak up and seek professional help.

To the menfolk, this is a reminder that strength isn’t silence. Speaking up and showing vulnerability are acts of true courage.

There is more to talk about on stretching.

Most people do a little compulsory stretching before they exercise, but perhaps we should do more. Two studies, one in 2020 and another in 2023, found that stretching was associated with a lower risk of death, separate and apart from other forms of exercise.

For example, Korean adults who did flexibility exercises at least five times a week had a 20% lower risk of dying compared to those who didn’t stretch at all.

There are several types of stretching techniques, including:

Dynamic

Static

Ballistic

Proprioceptive neuromuscular facilitation (PNF)

Passive

Active stretching

The most common forms of stretching are static and dynamic.

Static stretches

This involves holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.

Dynamic stretches

These are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

How to start a stretching routine

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

Aim for five to 10 minutes of dynamic stretching before your activity.

Do another five to 10 minutes of static or PNF stretching after your workout.

On days when you aren’t exercising, consider scheduling at least five to 10 minutes for stretching. This can help improve flexibility and reduce muscle tightness and pain.

When stretching, focus on the major areas of your body that help with mobility, such as your:

Calves

Hamstrings

Hip flexors

Quadriceps

For upper-body relief, try moves that stretch the shoulders, neck, and lower back.

Risks and safety tips

Stretching may not always be safe:

If you have an acute or existing injury, only perform stretches recommended by a doctor.

If you have a chronic injury, consider talking with a physical therapist to design a stretching protocol that fits your needs.

If you have any physical limitations that prevent you from properly performing a stretching exercise, a doctor can help you identify alternative exercises to increase your flexibility.

Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:

Don’t stretch beyond the point of comfort.

While it’s common to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, ease off the stretch until you no longer feel any discomfort.

Don’t overdo it.

Like other forms of exercise, stretching puts stress on your body. If you’re stretching the same muscle groups multiple times a day, you risk overstretching and causing damage.

Don’t go into your stretches cold.

Cold muscles are not as pliable, which makes stretching much more difficult. The best time to stretch is after you work out, but if you’re not exercising before stretching, consider warming up for five to 10 minutes with some light cardio, such as walking or jogging.

Here are a few examples of dynamic stretches.

Arm circles

Stand with your feet flat on the ground, hip-distance apart. Reach your arms out into a “T” position at shoulder height.

In a forward motion, slowly circle your arms. Start with small circles and gradually make the circles larger.

After 30 circles, reverse directions.

Arm swings

Stand with your feet hip-distance apart. Slowly swing your arms wide into a “T” position and cross your right arm over your left arm as you swing them toward your chest.

Swing them back out into a “T” position and repeat, alternating the arm that’s on top each time.

Continue for up to one minute.

Stand and squat

Stand with your feet a little wider than hip-distance apart.

With your arms straight at your sides, bend your knees.

Move your glutes (buttocks) back as you squat and reach your hands toward your toes.

Stand up and repeat for up to one minute.

Here are a few examples of static stretches.

Triceps stretch

Stand with your feet hip-distance apart.

Reach your right arm toward the ceiling. Bend your right elbow and bring the palm of your right hand to the centre of your upper back, with your fingers facing down.

Place your left hand on your right elbow. Hold the stretch for up to 30 seconds, then repeat on the other side.

Seated hamstring stretch

Sit up tall on the floor with your legs extended forward.

Fold forward from your hips and reach your hands toward your lower legs or toes.

Hold for up to one minute.

Butterfly stretch

Sit up tall on the floor.

Bring the soles of your feet together, allowing your knees to fall outward.

Place your hands around your ankles or feet.

Fold forward from your hips as you bring your chest toward your heels. Allow your outer legs to relax toward the ground.

Hold this stretch for up to one minute.

“When you stretch, there is an effect on both the muscle itself and the surrounding connective tissue,” says Northwestern Medicine physical therapist Brian Kura, PT, DPT. “This combined effect allows the joint that’s involved to move more freely without restriction or increased compression. There is also a nerve component to stretching. This can lead to restriction in range of motion and the intense sense of stretch that some people feel when doing certain stretches, such as a hamstring stretch,” he says.

Kura also has something to say about dynamic stretches. According to him, “It helps increase circulation and core body temperature, and preps your body for the activity. This type of stretching is ideal for daily routines because it reduces your risk of injury.”

A study titled Effects of Acute Stretching on Cognitive Function and Mood States of Physically Inactive Young Adults by Mizuki Sudo et al. concluded that acute stretching improved mood states and cognitive performance in physically inactive people. It also suggested that the improved cognitive performance may be, at least partly, associated with the improved mood states.

Another study titled Aerobic, Muscle-Strengthening, and Flexibility Physical Activity and Risks of All-Cause and Cause-Specific Mortality: A Population-Based Prospective Cohort of Korean Adults by Yoonkyoung Cho et al. suggests that aerobic, muscle-strengthening, and flexibility activities are associated with a lower risk of mortality.