Why Stretching Matters

• Improves Flexibility and Range of Motion: Regular stretching helps maintain and increase your range of motion, reducing the risk of injuries by enabling your joints to move through their full span. A 2021 study showed that dynamic stretching can enhance overall joint flexibility and improve daily functions[1].

• Enhances Circulation: Stretching increases blood flow to your muscles, which can lead to quicker recovery and better circulation throughout the body. This is particularly important for heart health and muscle repair as noted in a recent systematic review by the American Heart Association [2].

• Reduces Stress: Incorporating stretching into your routine can be a potent stress reliever. According to research, stretching exercises can decrease cortisol levels, the hormone associated with stress[3].

• Alleviates Pain: Chronic pain—a common issue in many adults—can be mitigated through regular stretching. This includes lower back pain, often prevalent in individuals who spend many hours seated,(like me as I researched and wrote this newsletter 🙂) as demonstrated in a 2020 study[4].

If you want to know when to stretch, how long, and how often or you want to hear about stretching your mental capacity- keep reading.

I used to think Stretching was for Sissies

It’s easy to think that when you can eat junk food, stay up all night like there’s a prize in the morning and think you’re invincible. But then you’re 30 or 40 and asking “What is going with my lower back - I didn’t even know I had a lower back growing up.” 😂 

I remember a few years ago I thought I was invincible with my new workout routine and I thought the stretching part in the beginning and end was a waste of time. Then I planned a golf trip and the morning of I literally looked in the wrong direction or something and my neck felt like it had come out of the socket. Immediately I see my tee shots in my mind slicing into the woods. My friends beating me, and my life was over basically. All because I didn’t see value in stretching.

Well, those days are gone especially now that I see the benefits of lowering cortisol i.e. stress hormones, and increasing your circulation.

It’s so easy to think stretching is a waste of time and it’s often sidelined in the conversation about fitness. But the science and my lower back are clear - it is a cornerstone of physical health and long-term full-range mobility. I hope to show you the importance of incorporating stretching into your daily routine and address a few common objections with practical solutions that I have found to help me integrate it into the wellness regimen.

You saw the benefits up above and those are just a few. But when I ask people when they sign up for my newsletter what the biggest obstacles to their health are - the top is usually bad habits and….ain’t nobody got time for that. So here we go.

Common Objections to Regular Stretching

1. "I don't have time."

Solution: Stretching doesn’t require a significant time commitment. Just 3-5 minutes a day can yield noticeable benefits. Consider integrating short sessions into your daily routine—while watching TV, after a shower, or before bed. I’ve got into a routine in the shower - I shower in the dark if you were curious - and find that it has become routine to stretch.

2. "I'm not sure how to stretch properly."

Solution: Misinformation can deter people from starting a stretching routine. You’re not likely going to hurt yourself. Start slow, begin to breathe deep and slowly push your limits. As long as you feel at least one muscle stretching you’re doing something right.

3. "Stretching is boring."

So is sleeping but it’s still needed 🙂 

Solution: Incorporate variety or use it as a time to relax your mind. Stretching can be combined with listening to your favorite podcast or music, making it a more enjoyable and enriching part of your day. I find if you’re pushing yourself, stretching can feel like working out and you end your stretching feeling super relaxed.

Integrating Stretching Into Your Life

To make stretching a regular part of your life, you need to see it as integral as any other important appointment or activity.

Here’s how:

- Set a Reminder: Use digital reminders to establish a routine. If you want to get more benefits, add to it some deep breathing - especially outdoors in the fresh air. Another idea - put it in your calendar or attach it to something else. I have found that I add it to my workouts and just commit to not finishing until I’ve done some stretching. I mean stretching that will make you sweat sometimes - like 60 seconds per stretch - the results will be that your recovery time is better, sleep is more relaxing and the list goes on.

- Create a Comfortable Space: Dedicate a specific area in your home for stretching. A pleasant, inviting space can motivate you to engage regularly. I’ve got concrete floors in my house - those are not conducive to stretching so I find a nice rug or something soft.

Takeaway

Stretching is a low-cost, high-reward activity that fits easily into a busy schedule and addresses many common health issues. By overcoming obstacles with simple adjustments, you can significantly enhance your health, well-being, and quality of life. It’s not just an activity but an investment in your future - flexible self.

Have you tried any of the healthy habits I’ve shared about? 👋

Hit reply - I’d love to hear from you and what is working for you.

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1]: "Impact of Dynamic Stretching on Flexibility and Performance," Journal of Applied Physiology, 2021.

[2]: "Effects of Stretching on Cardiovascular Health: A Systematic Review," American Heart Association, 2020.

[3]: "Stress Reduction and Mood Enhancement in Four Exercise Modes: Swimming, Body Conditioning, Hatha Yoga, and Fencing," Research Quarterly for Exercise and Sport, 2019.

[4]: "Role of Stretching in Lower Back Pain Management," Physical Therapy Journal, 2020.