Have you noticed that when your dog, cat or other furry friend gets up from a long nap, they stretch? Maybe they do downward dog. Or they extend and quiver their back legs.
This habit is more than just a cute performance. Stretching keeps muscles flexible, strong and healthy. It increases blood flow to joints, which can help with stiffness. And it allows your body to move more easily, preventing injuries. (Just think about how much more useful and durable a long elastic rubber band is compared with one that’s stiff and tight.)
A 2019 study in Clinical Rehabilitation suggests that regular stretching may even help reduce chronic pain. The researchers divided women with fibromyalgia into 2 groups. One group biked 3 times a week. The other had the same routine but added a stretching program 1 day each week.
After 4 months, the stretching group reported significant improvements in sleep quality and pain compared with the bike-only group. (Taking a prescription medication for fibromyalgia or another condition? We may be able to help you save up to 80%. Get your free discount card today.)
Plus, stretching just feels really good. Yet it’s something that many humans rarely take time to do. And that’s a shame, because simple stretches can help release tight muscles that could be contributing to pain, says Sasha Mihovilovic. She’s a master trainer for the National Academy of Sports Medicine based in Charleston, South Carolina.
You don’t even need a lot of time to reap the benefits. Just a few minutes will do the trick.
Try Mihovilovic’s simple stretching routine below after a workout, during your workday or even before bed. The goal: Work it into your daily routine so that you can let go of stress and give your body the relief it needs.
7 stretches to reduce muscle tension
As you go through this routine, remember that flexibility training shouldn’t be painful. The American College of Sports Medicine (ACSM) recommends stretching just to the point of feeling tightness or slight discomfort. For the most benefits, hold static stretches such as these for about 30 seconds, says the ACSM. And practice these or your other favorite stretches at least 2 days per week.
Neck stretch
Sitting or standing, find a tall posture. Relax your shoulders down and back. Bring your right hand up and place it on the left side of your head. Facing forward, gently tip your head to the right side. Breathe here. When you’re ready, gently release and switch sides.
Shoulder and triceps stretch
From a seated position, reach your right arm straight up and place your hand at the back of your head or neck. Your right elbow should be facing toward the ceiling. Then place your left arm on your back with your left elbow pointing down, your hand facing out and fingers reaching up.
If you can, shimmy your hands toward each other until they clasp. Hold here and breathe. If clasping beyond your range of motion, grab a towel and hold on to it with each hand, inching up as much as possible. Release and switch sides.
Spinal twist
Lie faceup on the floor with your legs extended and your arms out to the sides at shoulder height to form a “T” position. Bend your left knee and bring it toward your chest. From here, roll your left knee to the right side. Let it gently drop as far as gravity will allow without lifting your left shoulder off the ground. Turn your head to the left and hold here. Release and switch sides.
