Let’s discuss stretching. When we think of stretching, we might envision someone bending and twisting their body into different positions. This often makes us more aware of the tightness in our backs and the soreness in our necks, leading us to wonder, “When was the last time I stretched? I should probably stretch more.” While this thought is valid, there are other important questions to consider. How can you determine if you are stretching too little or just the right amount? What are the actual benefits of stretching? What does the latest research say about the advantages of stretching and whether it’s worth your time and effort?

In this short blog, I’ll address some common questions about stretching to help you understand how to safely use stretches to improve your body.

Question one: What does stretching do?

Stretching is an activity in which a muscle or group of muscles is deliberately moved into a lengthened position for a certain duration. This is done typically with the intent of improving flexibility or reducing sensations of tightness. Several types of stretching exist – the two most common are static stretching, in which stretched positions are held for a certain period of time (usually 30-60 seconds), and dynamic stretching, in which joints are moved and stretched back and forth through their range of motion in a more active manner.

An example of static stretching:

Commonly used static stretches include:

• Seated Forward fold
• Cross-body shoulder stretch
• Neck stretch
• Child’s pose
• Spinal twist

An example of dynamic stretching:

Common dynamic stretches include:

• Leg Swings (front-to-back/side-to-side)
• Arm circles
• Torso twists
• Butt kicks
• Walking lunges

Tips for stretching:

To perform both static and dynamic stretches safely, you need to take it slow and deliberate. Control the movement, do not over-extend, do not use a fast pace, and keep to what your body can handle. Start with a smaller motion range, and build it up as you go.

Question two: What will stretching do for you?

Much of the research supports the many known positive effects of stretching, such as improved flexibility, reduced risk of injury, increased range of motion, and improved balance. Long-term benefits also often include better daily functional mobility, improved circulation and enhanced joint and muscle health. We can safely say the benefits of stretching are proven. But how long should you stretch for, and how often, to get these benefits? Well, as with any physical activity, there is no absolute one-size-fits-all approach. But it’s also not as complicated as you might think.

Question three: How can you start stretching for health benefits?

If you’re uncertain about which stretches to target for your pain, or how many to include in your routine, let’s begin with the national physical activity guidelines for Australians.

The national guidelines in Australia generally recommend doing flexibility exercises 2-3 days per week.

Recommendations also include holding stretches for 15-30 seconds each and repeating each stretch 2-3 times per muscle group.

This is a great place to start and is likely to benefit the majority of the population. It’s important to note that there is no absolute right or wrong approach to stretching or other types of physical activity. Some people find that stretching daily works best for them, while others prefer to do it just once a week. That’s perfectly fine; the timing and frequency don’t have to be perfect. Ultimately, you just need to begin stretching your muscles.

If you’re unsure how many stretches to do, I recommend starting with a couple for your lower body and a couple for your upper body. Pay attention to areas that feel particularly tight or inflexible, as this may indicate which muscles you should target.

If you spend a lot of time on your feet, consider trying stretches for your calves, hamstrings, glutes, or quads. If you’re lifting heavy objects or using your upper body frequently throughout the day, prioritise stretching your arms, shoulders, and back. For those who spend most of the day sitting and not moving much, try stretching your entire body to identify which muscles feel tight.

Examples of stretching exercises for the major muscle groups:

Legs: Lunges, seated stretches, quad stretches, and butterfly stretches.

Back: Cat-Cow, knee-to-chest, child’s pose, and pelvic tilts.

Arms: Cross-body arm stretch, overhead triceps stretch, and wrist extensions.

Neck: Chin tucks, rotation/turns, and upper trapezius stretches (ear-to-shoulder).

All other recommendations:

Recommendations for exercise include Pilates, yoga, or tai chi. Pilates is a popular choice for its muscle-strengthening benefits, which not only relieve pain but also help build stronger muscles.

To conclude

There we have it! Stretching, on average, is proven to yield positive results in regard to flexibility, range of motion, joint health, and overall functional mobility. I would always recommend people engage in some form of a stretching session, at least once per week – even just to see if it’s something that works well for you. While you can find plenty of great stretches online, a few tried and tested ones that are my personal favourites include:

• Seated hamstring stretch
• Seated glute figure-4 stretch
• Standing calf stretch

Thanks again for reading, and best of luck on your stretching journey!

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