A physical exercise program typically includes cardiovascular, muscular, and stretching exercises. Unfortunately, stretching exercises are often neglected. Stretching is essential for the recovery from aerobic exercise (also called "cardio" or endurance exercises) and can reduce the risk of injury. The American Academy of Orthopaedic Surgeons (AAOS) recommends incorporating these exercises into daily or weekly workout routines.
According to Dr. Raymond Rocco Monto, a surgeon and spokesperson for the AAOS, "the more you stretch, the easier it will be to move. With age, some joints lose up to 50% of their range of motion. There are many ways to combat joint stiffness, such as practicing deep stretches (held for 10 to 30 seconds), which, when done regularly, will improve flexibility. Thus, practicing yoga and Pilates is an excellent way to significantly improve joint flexibility."
Here are 5 reasons to stretch:
1. Reduced back and joint pain: A 2011 study published in the Archives of Internal Medicine showed that regular stretching exercises can greatly relieve chronic back pain. Another study demonstrated that stretching the quadriceps can reduce knee joint pain.
2. Improved circulation: A 2009 study published in the American Journal of Physiology found that stretching the torso reduces stiffness and improves blood circulation. This may also be why stretching tendons and calves before bedtime reduces the frequency and intensity of nighttime leg cramps.
3. Better joint mobility: Natural flexibility decreases with age. Stretching can restore joint mobility and improve its function.
4. Better sports performance: Like a well-conditioned elastic band, muscles and tendons generate more force under tension when they are flexible and healthy.
5. Better muscle health: Mobility exercises can increase the tension muscles can withstand during activities that require high tension, such as jumps and movements.
Here are our tips for fully benefiting from stretching exercises:
- Always warm up before stretching. Muscles stretched when cold can be injured.
- Stretch slowly and gently. Inhale deeply at the beginning of your stretch to avoid muscle tension. Relax and hold each stretch for 10 to 30 seconds.
- Stretching should not cause pain. If you feel pain, ease off the stretch, take deep breaths, and relax.
- Obviously, exercise sessions should be in line with your abilities. For example, if you only practice walking, start slowly and then increase your pace once warmed up. Stretch in the middle of your walking session and at the end to optimize each session.
Go further:
If your joints are causing you discomfort, a soothing gel like Flex-Tonic Gel, formulated with essential oils, will provide quick local relief. And for further relief, try Flex-Tonic®, a dietary supplement based on patented type II collagen and silica, known for its effectiveness in case of joint stiffness and pain. If you prefer herbal medicine, consider Cassis SIPF bio, whose leaves rich in flavonoids and proanthocyanidols have soothing and anti-inflammatory properties.
Sources: orthoinfo.org, newsroom.aaos.org.