Stretching Can Reduce Pain and Improve Your Range of Motion

If you tend to think of stretching as an entirely optional area of fitness, you're not alone. “People want to do cardio and strength training because they burn belly fat, help them lose weight and keep them toned,” says Jorge Cruise, fitness trainer and author of bestselling fitness books such as 8 Minutes in the Morning. “But stretching doesn't seem to have the immediate payoff that the other two do, so they'll say, ‘Forget it — it's not worth it.'"

In fact, staying limber gets only more important as we get older and our bodies start losing flexibility, a process that happens naturally. As early as our 30s and 40s, the fluid lubricating, and cushioning, our joints tends to decrease, leaving them stiffer. Years of strains and sprains also take their toll. “These mishaps can evolve into scar tissue, which can cause us to become overly tight in any area where a strain has occurred,” says Michele Olson, senior clinical professor in the Department of Sport Science and Physical Science at Huntingdon College in Montgomery, Alabama. “If you are overly stiff, you start to move in aberrant patterns, which can put undue stress on the body parts doing double duty to compensate.”

Over the years our muscles, tendons and ligaments also tend to shrink and tighten — more so if you're not active — further limiting our range of motion. “You'll hear people say, ‘It was great until I hit 50, then everything went to pot,'” says Steve Lischin, co-owner of Great Jones Fitness in New York City, who adds that while it might seem sudden, this sudden inability to touch your toes actually came from years of neglecting your flexibility.

Stretching's payoff

Now the good news: You can get much of that range of motion back. In fact, studies have shown that incorporating a stretching routine can increase flexibility in as little as four weeks, potentially leading to a long list of benefits. For starters, staying limber can take the ouch out of everyday activities — from pulling on your socks to giving a quick glance over your shoulder before backing out of the driveway — and can reduce the stress and strain you experience during workouts, reducing your risk of injury.

Getting those kinks out can help improve the range of motion for those with arthritis, in particular, or send blood coursing to your muscles to aid with circulation. What's more, “It may promote posture stability and help you stay balanced, particularly when coupled with resistance exercise,” says Olson. And if you do take a nasty tumble, having flexible muscles will help you move more easily to brace yourself for the big hit.