The Health Benefits of Stretching and How to Do It Right

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Healthy stretching benefits every body type and is particularly beneficial for the elderly and those with sedentary life-styles, such as office workers.

Stretching is particularly important for those with sedentary lifestyles and older adults. It enhances joint flexibility, restores muscle elasticity, and helps alleviate muscle soreness. However, proper technique is crucial. Rocky Liao, a classical Chinese dance instructor, shares insights on how to stretch correctly.

In Traditional Chinese medicine (TCM), there is a saying: “Stretching your tendons by an inch extends your life by ten years.” While this claim may be an exaggeration, it underscores the importance of maintaining healthy tendons for overall well-being and longevity.

7 Health Benefits of Stretching

1. Improves Joint Mobility

Stretching improves muscle elasticity and flexibility, which in turn enhances joint mobility. The movement of bones and joints is driven by muscles, and limited flexibility—particularly in muscles near the joints—can restrict joint mobility. Additionally, overly bulky muscles may hinder the range of motion of the joints.

Chinese martial arts emphasize that while large, bulky muscles may appear strong, their size often shortens the contraction distance, limiting true power and reducing flexibility. In contrast, elongated muscles improve joint mobility and generate greater explosive force, as power multiplied by distance creates a more impactful strike.

2. Increases Range of Motion

Improved flexibility increases the body’s range of motion. For athletes, stretching helps expand their movement range, thereby boosting overall performance.

3. Promotes Blood Circulation

Stretching allows muscles, tendons, ligaments, blood vessels, and nerves to contract and relax, promoting better blood circulation.

4. Relieves Muscle Soreness

Stretching activates Golgi tendon organs (sensory receptors that monitor muscle tension), which trigger muscle relaxation. This relaxation aids in clearing lactic acid and other waste products built up after exercise, thus reducing delayed onset muscle soreness.

5. Enhances Nutrient Delivery

Nutrients absorbed by the body are transported through the bloodstream. Proper blood circulation ensures these nutrients are efficiently delivered to all parts of the body.

6. Reduces Muscle Compensation

Stretching helps reduce compensation caused by muscle tightness or a limited range of motion. Muscle compensation occurs when the primary muscle group responsible for a specific movement cannot function effectively, causing other muscle groups to take over. For instance, improving thoracic spine mobility can reduce the need for excessive neck and hip rotation during movements like looking over your shoulder.

7. Boosts Mood

In TCM, the concept of “soothing the liver to relieve depression” suggests a connection between negative emotions and blockages in the liver meridian. According to the ancient Chinese medical text “The Yellow Emperor’s Classic of Internal Medicine (Huangdi Neijing),” the liver governs the tendons, meaning the relaxing and contracting of the body’s fascia are closely linked to liver health.

Stretching can help unblock the liver meridian. Specifically, the liver meridian runs along the inner thighs and into the groin, making hip-opening stretches or leg extensions particularly effective for promoting emotional well-being.

TCM also holds that the body has 12 main meridians corresponding to 12 internal organs, which extend to the hands, feet, head, and face. When these meridians are blocked, the flow of vital substances is disrupted, allowing “pathogenic qi” (factors that cause illness) to invade the body and cause various abnormalities.

As one of the 12 primary meridians, the liver meridian starts at the upper part of the big toe, travels along the top of the foot, ascends the inner side of the lower leg and thigh, and reaches the inner hip area. From there, it circles around the genital region, enters the lower abdomen, moves upward alongside the stomach, passes through the nasopharynx, and finally extends to the top of the head.

Who Benefits Most From Stretching?

Stretching benefits people of all ages, but it is particularly important for office workers with sedentary lifestyles and older adults. Prolonged sitting often leads to tight and weak glute and leg muscles in office workers, while poor posture—such as rounded shoulders and a hunched back—can cause neck and shoulder pain. Stretching alleviates pain and gently strengthens muscles. For women, prolonged sitting may impair blood circulation in the pelvic area, increasing the risk of gynecological issues.

Older adults, on the other hand, often experience balance problems as a result of aging. Improving flexibility is a key step in addressing these issues. Inactivity can lead to muscle stiffness in seniors, and jumping directly into aerobic exercises or bodyweight training may cause injuries due to limited mobility, stiffness, and inadequate flexibility. Stretching is a fundamental and safe form of exercise that enhances flexibility while simultaneously building muscle strength.

Tips for Effective Stretching

When stretching one part of the body, the rest should move in the opposite direction, incorporating a subtle “twisting” element into the movement. The Epoch Times

Start with a proper standing posture to develop upright and aesthetically balanced posture habits. (The Epoch Times) — Start with a proper standing posture to develop upright and aesthetically balanced posture habits. The Epoch Times

Stretching can target any muscle in the body, but many people fall into the trap of ineffective stretching practices, Liao said. He emphasized that the key to improving the quality of stretches lies in two essential techniques:

Opposite-Direction Stretching: When stretching one part of the body, the rest should move in the opposite direction, incorporating a subtle “twisting” element into the movement.
Stretching With Proper Posture: Stretching can improve posture and body alignment. To achieve this, start with a proper standing posture to develop upright and aesthetically balanced posture habits.

Many people fear the sharp pain they feel during stretching, worrying it might tear their muscles or ligaments. However, Liao explained that unless caused by external forces like a car accident, self-administered stretching rarely results in injuries. The sharp sensation is usually the nervous system’s protective mechanism, warning you not to push further.

For those who have never trained their muscles, the body may respond to stretching with distress signals simply because it is unaccustomed to the movement. Once you move past this phase and your body realizes there is no real danger, the discomfort will naturally subside.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.