Dr. Joyce Gomes Osman, a Harvard-trained Behavioral Neuroscientist with over 10 years of experience, is deeply committed to promoting healthy living and empowering individuals through science-backed brain-healthy interventions.
Have you ever noticed how professional athletes stretch before they sprint out onto the field or pick up a tennis racket and start killing it on the court? It’s only natural, as stretching is of great importance when it comes to maintaining a healthy body and toned muscles. If you’re familiar with yoga and Pilates, then you probably know that a lot of the poses and workouts are based on and include a lot of stretches.
Cardio and weightlifting are mostly focused on dynamic movements, but avid supporters of these fitness approaches don’t miss the chance to incorporate some stretching into their exercise plans. Why? Because stretching improves flexibility and range of motion, benefits your posture, releases tension, relieves stress, and centers your mind.
In addition to stretching as part of a workout, stretching in everyday life, either first thing in the morning or to fight off the desire to drift off in the middle of the day, leads to a pleasant and refreshing feeling that comes over you like a wave. But have you ever wondered “Why does stretching feel so good?” If you have, then this article is all you need to find the answer.
Stretching comes in two main forms, voluntary and involuntary.
The latter, also known as pandiculation, is an involuntary stretch of the soft tissues that is largely associated with the sleep-wake rhythm (aka circadian rhythm). Have you ever seen a dog or a cat arch their back when they get up from a nap? That is pandiculation. This involuntary stretching is often accompanied by yawning, which experts say resets the central nervous system to a ‘wake-up state’, preparing you to respond to environmental stimuli. We don’t always do it, but you’ll know it’s happening to you if you find yourself stretching your arms and legs and yawning before you get out of bed.
Experts also believe that involuntary stretching auto-regulates the locomotor system (your bones, muscles, ligaments, tendons, joints, cartilage, and other connective tissue), which helps you maintain the ability to express coordinated and integrated movement (14).
Voluntary stretching is something we do consciously, and the reason why you may choose to do so varies from person to person. It has many benefits, including the potential to increase flexibility and range of motion, reduce pain and stress, and reduce muscle tension.
Yes, absolutely. Whether it’s done consciously or involuntarily, the power of stretching goes beyond what many of us can even imagine. Let’s take a minute to further explore the benefits of stretching voluntarily.
Pandiculation aside, we all know that stretching feels quite good. But are there any benefits to taking 5 or 10 minutes of your day to actively stretch your body and muscles? Does this simple act offer more than a fleeting feeling of relief? Here are some scientifically proven benefits of stretching that may convince you to add a stretching routine to your daily life:
Perhaps the most important function of regular stretching is keeping your muscles strong, lean, and healthy. If you avoid stretching, your muscles will eventually stiffen and shorten.
Short muscles are less prepared to react quickly as you move in different positions, and excessive forces on the muscle fibers, joints, and tendons may occur, putting you at a greater risk for injury. Range of motion is essential for you to move about safely, and stretching can combat and prevent muscle stiffness (12) and maintain your muscle health.
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The debate on whether stretching can reduce the risk of injuries, particularly during sports and other physical activities, remains a hot topic and has not received a conclusive answer. While some evidence indicates that stretching can reduce injury risk (15), more recent data has demonstrated little to no effect on injury prevention (17). Although no conclusive answer has been reached, we can say that if it’s done safely and alongside strengthening exercises, stretching can help you move safely and prevent future injuries. In a meta-analysis of randomized controlled trials (the most rigorous type of clinical trials) for interventions aimed at reducing hamstring injuries, the authors found stretching interventions reduced impairments in flexibility, which is a known risk factor for hamstring injuries (6). Our recommendation is to engage in some stretching before any workout, sporting activity, or strenuous task as it may reduce muscle soreness and boost recovery
If you tend to struggle with muscle stiffness and soreness after a workout, a post-workout stretch could be exactly what you need to reduce this effect and the pain associated with it.
In a review published in the Cochrane Database of Systematic Reviews in 2011, researchers stated that the act of post-exercise stretching showed reduced soreness from half a day to three days, and even as much as a week after the exercise activity was done. However, it should be noted that the researchers also stated that these results were not clinically important reductions – basically, the effects were very small (16).
It is sometimes challenging to see very large effects in these exercises and stretching scientific studies due to inter-individual variability. Basically, we are all so different, so what works for one person may not work for another in the same exact way. But what these studies typically show is that the inter-individual effect is stable, which means that when something works, it really works! The best way to find out is to try it. The most valuable thing is to find out if stretching relieves our pain, and then it can become a tool in our toolkit.
A clinical commentary published in the International Journal of Sports Physical Therapy showed that this activity is also used as part of rehabilitation programs for treating certain injuries. Different stretches are also used in physical therapy sessions to reduce or alleviate shoulder, back, neck, or knee pain (4).
Flexibility refers to the range of motion of your muscles and the connective tissues at a joint or group of joints. Being flexible helps your body move and bend with ease, which allows freedom of movement in everyday activities, in addition to in sports and other athletic feats (9, 10).
Flexibility has also been proven to help prevent and relieve lower-back pain, prevent musculoskeletal injury, and improve posture (10). In a study published in the International Journal of Exercise Science in early 2023, researchers found stretching to be associated with significant improvements in flexibility and the range of movement in the muscles and joints (11).
You may not think of it in this way, but stretching is a form of exercise, albeit a low-impact type. According to Harvard Health, physical exercise can help alleviate mental stress (8).
But how can stretching help to relieve stress? When you work out, you help your body reduce the stress hormones, adrenaline and cortisol. This action stimulates the production and release of endorphins (i.e., the body’s feel-good hormones that reduce pain and boost mood) (8).
A review published in the Brain Plasticity journal in 2017 showed that exercise improves mood states and decreases stress levels in humans (18). So, the next time you wonder “why does stretching feel so good?” you should think back to the mood-boosting abilities of the endorphins hormones triggered by all forms of physical exercise, including stretching. Also, if you ever need a quick pick-me-up, a few minutes of stretching may be all you need to feel better.
Read more: This Stretching Calisthenics Routine Will Have You Loose and Limber for Your Next Workout
Studies have shown static stretching to activate the parasympathetic nervous system, a network of nerves that is responsible for helping the body relax, rest, and digest. When you stretch, the nerves in your muscles send signals to your brain, stimulating the parasympathetic system and triggering a pleasant feeling of relaxation (1, 13).
Stretching is not only good for your body, it’s also highly beneficial for your mind. When you stretch, you relax and concentrate on the process, your technique, breathing, and sensations. There’s a lot of value in focusing on your body and its responses (sensations, breathing) and taking a break from focusing on your thoughts, which many times are concerned with the past, future, or worries.
It calms you down and clears your mind of any unnecessary worrying and irritation, reducing stress and promoting a mental balance. This is also one of the reasons why a lot of yoga practices involve stretching as a part of meditation.
In a study published in 2023, researchers found stretching to increase brain activity related to positive emotions, which was hypothesized to contribute to a relaxed state (20). The more relaxed you are, the less stressed you’ll feel. Focusing on your body keeps you in the present moment, which can help clear your mind.
Brainwave analysis during this study showed that stretching increased brain activity that is normally seen during self-reflection (20). This could indicate the role of stretching in helping you deal with stress and improve resilience in stressful situations (2).
An article published in the Journal of Physiology found a 12-week brief leg stretching program 5 days a week to be associated with improved circulation throughout the body. The authors found that the arteries in the legs had better blood flow and less stiffness. At the end of the study, participants also had lower blood pressure (7).
It is widely known that micro-tears in muscles after a workout help the muscles grow, but did you know that stretching can help with the same? Stretching is not something we often associate with muscle growth, but it may just help.
According to a review published in 2020 in the Clinical Physiology and Functional Imaging journal, researchers noted that stretching with a certain degree of strain—particularly when loaded or added between active muscle contractions—may elicit muscle hypertrophy. However, more research is required due to limited evidence (5).
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As previously stated, flexibility increases the range of motion of your muscles and their connecting joints, which allows you freedom of movement. Being flexible also reduces the risk of lower-back pain and can offer relief for those who suffer from it. Flexibility also helps prevent musculoskeletal injury and improves posture (10).
Although stretching can make you feel refreshed and relaxed while improving your muscle and joint health, it’s important to ensure good form, pay careful attention to your body, and perform all exercises properly.
A negligent approach and lack of patience can have certain negative consequences, such as potential injuries, pain, or even muscle tears. Here are some mistakes to avoid when stretching:
As previously mentioned, stretching is an exercise like any other and should be treated as such. You don’t insist on running if your feet hurt or lifting heavy weights if your arms hurt or if the weights are too heavy for you. The same should apply to stretching.
Don’t push a stretch to a point your body can’t handle. Remember that while some discomfort is okay, shooting pains are not. The flexibility of gymnasts and yoga gurus cannot be achieved in a day – it takes years – so start slow and gradually build up your flexibility. Don’t force it, or you’ll injure yourself.
Remember to breathe regularly and don’t hold your breath when stretching. Proper breathing can help you relax and facilitate blood flow throughout the body. Try to take slow breaths, exhaling while the muscle is stretching and inhaling when you return to your initial position.
In the same way you don’t exercise the right side of the body and leave the left, you shouldn’t stretch one side and leave the other. Always aim for symmetry – whichever stretch you do on the left, do the same on the right and for the same amount of time. But keep in mind that one side may feel tighter than the other, which is completely normal. Take note of your observations and feelings. With regular practice, you’ll notice an improvement over time. Failure to do this may result in injury.
Even if you are a bit short of time and want to get to your workout as quickly as possible, you should never skip or rush your stretches. Always take the time to stretch well, and if you’re restricted by time limits, it’s best to take out one set of exercises and replace it with stretches.
According to a 2012 study, you should hold your static stretches for 15 to 30 seconds (4). However, Harvard Health Publishing states that stretching for 60 seconds provides optimal results (19). When going through your list of the best morning stretches, perform each stretch for 15 to 60 seconds – pay attention to how your body reacts and adjust the time spent per stretch accordingly.
When talking about the mind-muscle connection, we often think of weightlifting as this practice helps focus on muscle contraction, which ultimately leads to better muscle growth and strength. However, the mind-muscle connection can also be used in stretching. When you focus on the muscle you’re stretching, you can target it better, which can help with better stretching and flexibility.
Stretching can be performed before and after a workout and also as a workout by itself. When stretching immediately before a workout, we suggest that you give the most time and attention to the muscles you’ll be using the most during your exercise.
For example, if you’re planning to go for a run, you should target your feet, calves, hamstrings, glutes, quads, and hip flexors, while a warm-up before a swimming session should incorporate all major muscle groups, from arms and shoulders to calves and hamstrings.
After the workout, make sure you stretch these muscles too. This will help build a healthy habit that keeps your muscles in tip-top shape. If you’re doing stretching exercises as a separate workout, always stretch the muscles that hurt the most, but don’t overdo it.
Read more: Somatic Stretching – Build Your Body Awareness Through a Soothing Motion
As previously stated, involuntary stretching – which we often do subconsciously in the morning and when tired – helps reset the circadian rhythm and in a way, helps you wake up. Stretching is also a form of physical activity that can trigger the release of endorphins – hormones that are associated with feelings of pleasure and exercise-induced euphoria and also help with pain relief (3).
As a beginner, you can stretch 2 to 3 times a week for between 5 and 10 minutes. However, the more you stretch, the better results you’ll see. For the best results, you should do stretches on most days for 10 to 60 minutes (11).
No, it doesn’t. While many people believe that stretching can flush out toxins from the body, the evidence seems to be anecdotal. There is no scientific research supporting such claims.
As with weight loss and muscle growth, it takes several weeks or even months for you to see the results of stretching. Just remain patient and consistent and the results will come.
Why does stretching feel good? The benefits of this practice show just how well it works for the body and why it makes you feel so good and relaxed.
From preventing injuries to improving flexibility, triggering the release of endorphins, and improving circulation, there’s no doubt as to why it makes us feel so refreshed and satisfied.
If you’ve been ignoring stretching in your daily life, you can fix this by adding just 10 minutes of stretches. The benefits and results are far too good to ignore for such a low-effort and low-impact activity.
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