There’s one habit almost everyone needs more of its daily stretching. Not once in awhile, not just when your back tightens up. But every single day for at least 30 minutes. At Canton Beach Physio we notice that patients that stretch daily have a lot less pain and far better mobility than those that don’t.

Stretching keeps your muscles flexible, restores mobility and reduces the stiffness caused by sitting, screen time and long hours in one position. Here’s why it makes such a powerful difference.

1. Stretching keeps your muscles supple and healthy

Muscles that stay short and for too long become stiff sore and prone to injury. Stretching restores their natural length, improves blood flow and reduces tension especially in the neck back hips and shoulders.

2. Joint stiffness usually begins with tight muscles

When we’re young we have full range of motion. As we age our muscles naturally tighten and we gradually lose that range. This leads to abnormal loading on the joints, increased friction and eventually the degeneration. Restoring muscle length is one of the most effective ways to protect your joints long term.

3. It counteracts the damage of sitting in screen time

sitting for long periods of time compresses the spawn, tightens the hip, and weakens the core. Daily stretching helps reverse this by improving hip extension, spinal extension and posture.

4. Stretching reduces pain and prevents injuries

Tight muscles become inflamed and irritate nerve endings. The quality of her muscles contract becomes abnormal when muscles are tight and this leads to joint strain. Stretching restores muscles back to the optimal length and reduces inflammation in the irritation of the nerve endings.

5. It improves posture and helps you move better

Good posture isn’t just about forcing yourself to sit upright. Stretching the taut areas allows your body to move naturally and comfortably with the minimal effort.

6. It helps your nervous system calm down

Stretching activates the parasympathetic nervous system which is the part responsible for rest and recovery. This is why stretching often helps you unwind, reduce stress and sleep better.

Frequently asked questions about Stretching

1. Do I really need to stretch for 30 minutes a day?

   Yes. In our modern lifestyles we spend so much time stuck in a few positions. We need to stretch for long periods to restore our muscles back to their optimal length.

2. What if stretching hurts?

You should feel gentle tension and not sharp pain. I am for a 4/10 stretching pain. If stretching hurts reduce the tension level where you can breathe comfortably and hold a conversation.

 

3. I’m not flexible. Will stretching help?

Absolutely. The people that benefit most from stretching are the least flexible.

 

4. Can stretching fix back or hip pain?

If your back or hip pain is caused by muscular tightness stretching will make a big difference to how your back and hip feels. Stretching works best when combined with your Physiotherapy treatment.

 

5. How long before I notice results?

Most people feel improvement in the first few weeks, with major changes happening over 6 to 12 months. The patients that do best form a habit of stretching for life.

 

6. Is it better to stretch before or after exercise?

It is better to do dynamic stretches before and longer duration stretches after exercise.

 

7. Will it help with arthritis?

When muscles are tight they compress joints, which causes more pain and inflammation. Stretching over the long term can help reduce pain and prevent further deterioration.

 

8. Should I join a yoga or stretching class?

Yes. Joining a class is a great way to getting an hour of stretching in. It is also a good way to learn new stretches you can do at home.

 

9. What stretches should I focus on?

Start with the ones that you find most difficult as this is usually the area you are tightest in. Most of us have a sense of what is the tightest area of our body.

 

10. How should I pace my stretches throughout the day?

Our muscles don’t run to a clock. You can space the stretches throughout the day. Sneak in as much incidental stretching as possible. You could do:

• 3 x 10 minutes
• 6 x 5 minutes
• 2 x 15 minutes

Call Canton Beach Physio 02 4396 5686 or book online to get back to moving well and living pain free.