5 science-backed reasons to stretch every day

Regular stretching isn’t just for yogis or marathoners—it can benefit almost everyone. The habit could help you sleep, reduce the risk of injury, and much more.

Busy schedules can make it tough to add yet another task to your list, but all you need is a few minutes of daily stretching to get the advantages. “As long as you’re getting in a 10- to 15-minute stretch session per day, you’ll see the benefits stretching has to offer,” says certified athletic trainer Michael Payne of Doctors Hospital of Augusta in Georgia.

Here are five benefits of stretching, safety tips, plus easy ways you can incorporate this important habit into your life starting today.

Stretching helps increase blood flow which can help improve your energy levels. “During a stretch, your body senses the change in the muscle length and movement, and it prepares itself to become active by increasing blood flow. Increased blood flow throughout the body actually helps you feel more awake and alert,” says Payne. Researchers have also suggested that increased blood flow could offer some protection against heart disease, stroke, and diabetes since all of these conditions are associated with impaired blood flow.

As you age, your muscles naturally begin to tighten, which can lead to limited or painful movement during normal day-to-day activities like reaching for a high shelf or bending over to pick up a heavy object, says Payne. Tight, shortened muscles are weaker, and that makes it difficult for them to perform as they’re supposed to. Tightened muscles may result in conditions like low back pain or sciatica, a pressure on the sciatic nerve that can cause pain, numbness, and burning sensations down the back of the thigh, lower leg, and foot.

Stretching regularly can loosen tight, weakened muscles so they can move more effectively.

Hectic days can cause stress and stress can lead to tense, tight muscles. “Stretching allows you to take a break from stressful activities, or to destress after a long day,” says Payne. You may experience additional benefits if you combine stretching with another relaxation practice, such as deep breathing.

Regular stretching throughout the day increases your flexibility, and that can reduce the risk of injury in general. According to the American Council on Exercise, flexible muscles are less likely to become injured while moving around. 

Since stretching also increases your joints’ range of motion, it may help decrease the resistance on your muscles during exercise. The types of workouts you’re doing and the types of aches and pains you have will determine the type of stretches that are most beneficial to you.

Stretching can be grouped into two categories: dynamic and static. Dynamic stretching involves movements that stretch your muscles and joints. Static stretching involves holding a pose for a certain period of time. If you’re planning to do vigorous exercise like running, stretching dynamically—with movements like high knees—can be helpful. “Dynamic stretching works on flexibility, range of motion and strength, while static stretching increases flexibility,” says Payne.

While dynamic stretches are typically used as part of an exercise warmup, static stretches are usually best done after a workout, when your body is warm.

A regular stretching routine may help you get better sleep at night by relieving tense muscles which may help alleviate stress. Deep breathing and long yoga stretches before bed can help calm your body and mind and encourage a good night’s rest.

Since it only takes 10 to 15 minutes a day to reap the benefits of stretching, you can get creative with the time and place you stretch. Plan out when you’re going to stretch the day before so you’re sure to set aside time for it.

One option is to make time during your lunch break for a quick walk followed by a stretch. “And stretching after your nightly shower or bath is a good way to destress after a long day,” says Payne.

To get the most out of stretching, practice proper technique. Start by making sure your body is warm and limber. Stretching aggressively right after rolling out of bed, for example, is not a great idea since your muscles will probably be tight. 

Holding your stretches for about 30 seconds is the amount of time required to safely stretch out the muscle, says Payne. Avoid bouncing, which can cause pain or strain to the area. “As you bounce, you let go of the stretch and your muscle relaxes. When you go back down, you can stretch that muscle too much.”

Avoid holding your breath and relax. “Breathing helps muscles relax for a better stretch, and it will put you in a more relaxed state too,” says Payne. If you experience any pain, you’ve stretched it too far. Back off until it feels comfortable.