If you’re not planning to run a marathon or enter an Iron Man/Woman contest, you may not think there’s a need for daily (or even weekly) stretching. However, moving our bodies with simple stretches provides benefits for both mind and body. Many of us have sedentary jobs or lifestyles that not only affect our weight, but also have a detrimental effect on our skeletal system. You don’t need a full-scale stretching regimen to reap the benefits; even simple stretches each day will provide surprising results.

Physical Benefits
More energy! Our days are often jam-packed. Stretching improves circulation, keeps oxygen and nutrients flowing to our muscles, and clears our minds to tackle that to-do list.

Increased mobility, better balance, and improved posture. Who doesn’t want to move easier and look and feel better with strong posture? As we age, it’s essential to stay active and keep our muscles, tendons and ligaments working smoothly so we can go for walks, climb stairs, and move comfortably. Strong, flexible muscles are essential to maintaining good posture; poor posture puts undue stress on our entire body.

Have less pain and avoid injury. As our flexibility improves, we have less pain and are better able to avoid injuries that can come with reaching and or moving quickly. Feeling more comfortable keeps us relaxed, less prone to the fear of falling that can often make us fall.

Mental Benefits
Less tension. How often do you find your shoulders hiked up to your ears, or pain in your neck and shoulders? We often unintentionally carry stress in our muscles in a defensive strategy. Relaxed, supple muscles provide a direct form of stress management.

Sense of calm. Moments of stretching help you focus on your breathing which will release tension in your mind and body. A calm, peaceful mindset improves your mood and renews your energy.

Clearer thinking. Stretching makes blood flow and circulation more effective. Essential nutrients reach our muscles and brain, clearing away cobwebs that can make our brains fuzzy.

Tips for Effective Stretching

The idea that stretching should always be done before exercise is not necessarily true; stretching cold muscles can sometimes be damaging. Do a bit of physical activity (walk in place, climb a few stairs), then start your stretch.

Focus on tight muscles first. Once blood gets flowing better, tension in those and other muscles will be reduced, and movement will become more fluid.

Don’t bounce. Bouncing can cause injury, especially to cold muscles. Stretch slowly, holding for up to a minute. Start with 10-15 seconds at first, breathing deeply as you stay steady through the stretch. Work up slowly to longer holds.

Stretch 2-3 days each week. Any less than that keeps your body from maintaining a consistent range of motion. Make it a habit – even as little as 10 minutes on those days, and your body will adjust and progress in flexibility and strength.

Pain means no gain. It can even mean potential injury. Pain is NOT good when stretching, so if you’re experiencing discomfort either lessen the reach or reposition yourself and try again. Do not work through pain or continue trying to stretch a muscle that’s complaining.

Breathe. It’s natural to hold our breath when we exert ourselves, but breathing keeps circulation flowing. Breathe slowly in and out as you hold a stretch, then rest and breathe deeply before starting another stretch. Focus as much on breathing as you do on the stretch; they work in tandem.

Focus on major muscle groups. Neck, shoulders, upper and lower back, pelvis, hips, arms, legs. As these muscles become more flexible, the smaller muscles will also benefit, and the rest of your body will too.

Ask your medical professional for help getting started. Stretching is not a race; slow and steady will create the greatest benefit for you – mind, body, and spirit.