Have you ever been cooped up at your desk for too long, and the only way to relieve your body from the fatigue is through a big stretch? If you could feel your body recalling the comfort of a stretch, then you already know how amazing it is for your back and muscles.
However, the benefits of stretching aren’t just limited to a few seconds of relief, they are extremely important in preventing injuries while working out or during sports, and for enhancing flexibility.
Let’s learn more about the significance of this little activity that is unconsciously part of all of our lives.
- Why is muscle stretching important for Injury Prevention?
- Benefits of Stretching
- Tips for stretching
Why is muscle stretching important for Injury Prevention?
In an article published by Johns Hopkins, it was highlighted how stretching for 20 seconds before a game can reduce the risk of sports-related injuries. (1)
There are several studies that have shown the benefits of stretching, specifically static stretching which has a relaxing and elongating effect on the muscles that helps increase the range of motion and decreases musculotendinous (muscular & tendinous tissues) stiffness and reduces the risk of acute muscle strain injuries (2)
Performing either static stretching or dynamic stretching before a workout can help improve performance and prevent muscle imbalances, it also:
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Amplifies flexibility
Working a 9-5 can often mean being stuck at a desk and sitting for hours together, stretching can help increase joint & muscle flexibility and help the body twist & bend without straining the muscles.
It is essential for your body to not be stuck in a single position for a longer duration, it can cause posture problems and issues in the joints, and stretching can help relieve the pain and correct posture.
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Reduces risk of strains & sprains
Muscle strains and ligament sprains don’t just happen when you’re working out or training but can happen simply while you are sitting at your desk.
When you stretch it helps strengthen your muscles and boost the range of motion of your ankle joints. It makes the muscles work more effectively as it increases blood flow.
Benefits of Stretching
· Enhances Blood Circulation
Stretching helps relax the blood vessels, as it causes short-term improvement in circulation and increases the amount of blood that is pumped by the heart.
In a study conducted to observe the effects of stretching exercises on individuals with cardiovascular issues, it was found that stretching helps improve the vascular endothelial function and peripheral circulation in patients that have acute myocardial infarction which is commonly referred to as heart attack. (3)
Another study was conducted on 40 men and women who were divided into three groups to study the effects of static dynamic stretching on the musculoskeletal system. One group did a combination of leg, ankle and foot stretches 5 times a week for 40 minutes, the second stretched only one side of their body for the same amount of time, while the third group didn’t stretch at all. It was found after 12 weeks of the study that the groups that stretched had significantly improved their blood vessels compared to those that didn’t stretch at all. (4)
· Improves Flexibility
According to Harvard Health, stretching helps keep the muscles flexible and healthy by allowing a range of motion in joints. Without regular stretching the muscles tend to shorten and become tight which makes it difficult to extend them fully during activities.
A study highlighted the importance of stretching duration, it was found that longer stretches (60 minutes per day) can lead to greater improvements in flexibility compared to shorter durations. (5)
Additionally, a review of the current concepts in muscle stretching for exercise & rehabilitation showed that static stretching can increase muscle extensibility and range of motion. (6)
· Improves Sports Performance
While there aren’t more conclusive studies on the effects of stretching to improve sports performance, some evidence has suggested that:
- Stretching helps sports performance by increasing muscle strength
- It enhances force, jump height and speed
- It can reduce stiffness and increase range of motion when performed as part of warmup
· Improves Posture
Stretching can improve posture by:
- Releasing tension: when you are inactive for longer durations your muscles tend to tighten in the chest, back and hips which can cause bad posture. Stretching these muscles helps release the tension and allows your body to return to its natural alignment
- Increased flexibility: stretching helps improve flexibility and allows the muscles and joints to move freely and maintain a more upright posture
- Strengthens core & back: stretching helps strengthen the core & back muscles that support the body’s natural posture and reduce the likelihood of slouching or slumping
- Enhances body awareness: stretching increases body awareness and helps individuals become more mindful of their posture and make adjustments to maintain balance and alignment
· Helps Manage Stress
Stiffness caused by the tightening of muscles can lead to stress in the body and make it harder to relax, stretching helps improve stiffness and circulation allows proper circulation and reduces muscle tension.
Stretching also stimulates the release of endorphins, which are natural mood boosters that help calm the mind and quickly provide relief from stress.
· Helps Relieve Back Pain
When your muscles have tightened your range of motion is decreased which could strain your back and cause back pains.
Stretching helps heal pre-existing back injuries by stretching the muscles, and regular stretching can prevent any back pain by strengthening your back muscles and reducing strain.
Stretching Techniques
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Static stretching
Static stretching involves holding the muscle group in a lengthened position over a period that typically varies from between 20 seconds to 45 seconds without moving.
Some variations of static stretches include:
- Neck stretch
- Shoulder stretch
- Hamstring stretch
- Quad stretch
Static stretches are effective for increasing flexibility and range of motion along with reducing soreness and improving overall muscle function.
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Dynamic stretching
This stretching technique involves a series of gentle controlled movements that prepare your muscles, ligaments and soft tissues for any workouts or physical activities.
Unlike static stretches that involve holding a single position for a longer period. Dynamic stretches involve continuous movements throughout the exercise. It is a great warmup exercise that helps improve blood flow to the muscles and reduce the risk of injury.
Some variations of dynamic stretches include:
- Trunk twists
- Walking lunges
- Leg swings
- Arm circles
- High knees
Tips for stretching
- If you’re a beginner in stretching exercises, start with shorter sessions (5-10 minutes) and gradually increase the duration as your body is adjusted
- Always warm up before any exercise, do a light cardio to reduce the risk of injury
- Focus on major muscle groups like calves, hips, hamstrings, quads, flexors, shoulders, neck and lower back
- Try to hold each stretch for about 30 seconds and avoid bouncing or jerking movements while focusing on slow and controlled movements
- Don’t overdo it, as it can lead to injury or discomfort
- Incorporate dynamic stretches such as leg swings, and arm circles that can help prepare your muscles for exercise and improve flexibility
- Ensure you are performing the stretches in a proper form and are engaging the right muscle groups
- Do it regularly, make it a part of your routine to maintain consistency
Conclusion
Stretching your muscles will not help prevent injuries but it will enhance your flexibility with additional health benefits.
Regular stretching can provide significant results, but if you experience pain or discomfort during stretching contact your health care provider before resuming the exercise.
FAQ
1. Why is stretching important to prevent injury?
Stretching helps strengthen your muscles and improve your range of motion prevents injury
2. What are the benefits of stretching and flexibility training?
The benefits of stretching and flexibility training are:
- It improves flexibility
- Improves blood circulation
- Improves sports performance
- Improves posture
- Helps manage stress
3. What is the role of flexibility in injury prevention?
If your muscles are stiff it can lead to injuries, flexibility helps loosen up the muscles and increase the range of motion to minimize risk.
4. How does stretching increase flexibility?
When you stretch your muscles loosen up and there is better circulation of blood that increases flexibility
5. Does stretching help prevent injury?
Yes, stretching can help minimize injury by having a relaxing and elongating effect on the muscles that helps increase the range of motion and decreases musculotendinous (muscular & tendinous tissues) stiffness.