The Benefits of a Daily Stretching Routine
The new year has begun, and with it myriad new resolutions, constitutions and subscriptions with promises to do better, live well and excel! Every year we set goals, make plans and craft visions to perform better than the year before, whether it is in relationships, financially, in our careers or even physically. This year, I have decided to begin simple! I crafted two small goals that could be completed in less than one month’s time, but the effects would benefit far after completion, or should I say, inauguration.
I did a little research on the benefits of daily stretching and was rather excited about what I found. Every year I promise myself that I will…exercise at least 4-5 days per week, eat healthy, improve hydration and avoid habits that can hinder a healthier journey. Consequently, usually by the fifth week of the year…well, let’s just say…Life be life-ing! We all know the definition of insanity, and yes, I have insanely been crafting the same goals year after year without reaping the full benefit or even completing half my resolutions!
The goals of stretching should be to promote an increase in core body temperature and blood flow, to increase muscle and tendon suppleness, and to enhance free coordinated movements, which, in turn, help prepare the body for motion.1 How many of us just jump out of bed and run into our day without considering warming up our body to perform the days’ activity? Stretching can start before you get out of bed, which begins to warm up your muscles, ligaments and tendons to enhance blood flow and performance. Simply stretching can impact the amount of productivity both physically and mentally. Stretching offers a range of benefits, from increased flexibility to improved blood flow. Just be sure to start slowly and listen to your body to avoid injury (Reference 1).
A simple goal to start and end your day with stretching can garner tremendous benefit and help you to ease into a more complex exercise regimen if you remain consistent. As suggested by one author: Morning stretching wakes up your body and mind and increases blood circulation. It enhances flexibility and prepares your muscles and joints for the day ahead. It boosts energy and invigorates you, setting a positive tone for the day. The recommended morning stretches are: neck rolls, shoulder stretches, cat-cow stretch and forward bends (Reference 3).
There are also recommended benefits to ending your day with stretching, which can help you unwind for restful sleep, and other benefits, such as: Evening stretches help release tension accumulated during the day, promoting relaxation, improved sleep quality and contribute to a more restful night’s sleep. Lastly, stretching before bedtime can alleviate muscle soreness and joint discomfort. Recommended evening stretches can include: child’s pose, butterfly stretch, hamstring stretch and spinal twist (Reference 3).
The choice between morning and evening stretching ultimately depends on your schedule, lifestyle and personal preference. Some find morning stretches invigorating, helping them start the day refreshed. Others prefer evening stretches to unwind and prepare their bodies for a peaceful night’s sleep (References 2 and 5).
Tips for Effective Stretching:
- Listen to Your Body: Pay attention to how your body feels. If you’re more flexible and comfortable stretching at a particular time, stick with it (Reference 4).
- Consistency Is Key: Whether morning or evening, consistency in your stretching routine is essential for reaping long-term benefits (Reference 4).
- Warm Up First: Before any stretching session, engage in light physical activity or dynamic movements to warm up your muscles (Reference 4).
- Stay Gentle: Avoid forceful or jerky movements. Stretch gently and breathe deeply, allowing your body to relax into each stretch (Reference 4).
- Consult a Professional: If you’re uncertain about the right stretches or have specific health concerns, consult a professional, such as a physiotherapist or yoga instructor, for guidance (Reference 4).
In the end, the best time for stretching is the time that fits seamlessly into your daily routine. Whether you choose the freshness of the morning or the calm of the evening, regular stretching will contribute significantly to your overall well-being. So, find the time that works best for you, and enjoy the benefits of a flexible and relaxed body (References 3, 4 and 6).
The best time? It depends on you!
REFERENCES
, MSN, RN, BSBM, CCM, has over 40 years of nursing experience with tenure in multiple specialty nursing areas including but not limited to: case management, oncology, intensive care, post anesthesia care, orthopedics, geriatrics, and pediatrics. Masters-prepared, she has educated and mentored countless nurses throughout her career who have become valuable contributors to nursing in multiple institutions. In her current case management position, Joyace is a member of the Unit Practice Congress, which develops, implements and enforces guidelines that foster quality coordination and effective case management principles. She also participates in the Sunshine Committee, which highlights individual contributions of case managers, promotes health and wellness tactics, cultivates mental well-being and nurtures self-care. She is a member of the Case Management Society of America where she serves on the Board of the Houston/Gulfcoast chapter as a Board Member at Large. She is celebrated among her peers and is often sought out for her ideas and problem- solving skills. Joyace is a published author of The Power of Positive Words (2019, Westbow Press) and has a published abstract in the Journal of PeriAnesthia Nursing, which she presented at ASPAN (2015).
