Why Does Stretching Feel Good?

Stretching – the simple act of reaching, bending and lengthening our muscles – is more than just about touching your toes or reaching for the sky; it's a gentle invitation for your body to unwind, relax and revitalize.

In this blog, Charles Steger, PT, DPT, COMT, a rehab physical therapist at INTEGRIS Health Jim Thorpe Rehabilitation, explores what happens when you stretch and the benefits it can have on your body. 

What is stretching?

At a glance: Stretching is all about lengthening your muscles and tendons to boost flexibility, move better and feel great. Elongating muscles to their full length stimulates proprioceptors, sensory receptors in the muscles, which communicate with the brain to help maintain body awareness and coordination.

Muscle fibers are the building blocks of our muscles, composed of myofibrils that contain sarcomeres.

• Sarcomeres are like the engines driving muscle contractions – they make your muscles move and flex.
• They consist of overlapping actin and myosin filaments that slide past each other during muscle contractions, generating force and movement. 

The brain receives signals from proprioceptors when you stretch, which play a crucial role in body awareness and coordination. 

• This interaction sets off a chain reaction in your brain and nerves, turning the act of stretching into a calming and energizing moment.

When you stretch, the muscle fibers elongate, causing the sarcomeres to lengthen. 

• Stretching includes static (holding a position for a duration) or dynamic (moving through a range of motion).
• Stretching is commonly used as a warm-up, for rehabilitation, to maintain flexibility and to prevent injury.

Remember: It is always important to talk with your doctor before beginning a new exercise routine.

Why does stretching feel good?

The bottom line: "Stretching is essential for maintaining flexibility and range of motion. It not only helps prevent injuries but also aids in muscle recovery, reduces stiffness and enhances overall physical performance," says Steger. “It feels good because it gently elongates your muscles, promoting flexibility and relaxation. It also helps release tension and boost circulation.”

Stretching boosts circulation, delivering essential nutrients and oxygen to muscles while removing metabolic byproducts. 

• This process eases muscle tension, promoting a relaxing and enjoyable experience.

Stretching releases endorphins, the body's natural feel-good hormones. 

• These chemicals ease stress, reduce pain perception and induce euphoria, enhancing the pleasant feeling of stretching.

Stretching can improve posture and alignment, which reduces strain on muscles and joints. 

• This alignment boost improves comfort, reduces discomfort and enhances the stretching experience for a pleasant outcome.

Stretching reduces muscle tension accumulated from prolonged sitting, repetitive movements or intense exercise. 

• This tension release fosters relaxation and a feeling of ease, transforming stretching into a rewarding experience.

Stretching encourages mindfulness and focus on the body's movements and sensations.

• This increased awareness helps you feel more connected to your body, bringing a sense of well-being and contentment.

Tips for stretching

Why it matters: When you stretch a muscle, aim for a gentle elongation without sharp pain. Feel a comfortable pull, breathe deeply and relax into the stretch for a soothing sensation that releases tension and boosts flexibility. 

When performing stretches, muscles respond well when they’re held for 15 to 30 seconds.

• It’s important to breathe deeply and focus on the muscle being stretched.
• Listen to your body and avoid pushing yourself too hard.
• Stretching should feel good, not painful.

Explore more: The average American spends 12 hours sitting each day, with about nine of those hours spent working at a computer. While it might not seem like a big deal, researchers have found that too much sitting can have damaging health effects. Check out these stretches you can perform at your desk.

Five stretches to try at home

Try this: Here are five simple stretches you can do at home to keep your body flexible and refreshed. These stretches can boost flexibility, ease tension and enhance relaxation.

Hamstring stretch:

• Sit on the floor with one leg extended and the other bent.
• Reach toward your toes on the extended leg.
• You should feel a gentle stretch in the back of the leg.
• Hold for 15 to 20 seconds and repeat on the other leg.

Side stretch: 

• Stand with your feet wide apart, raise one arm overhead and lean gently to the opposite side to stretch your side.
• Hold for 15 seconds and repeat on the other side.

Quad stretch: 

• Stand on one leg, bend your other knee and grasp your ankle behind you to pull the ankle toward your buttocks.
• You should feel a stretch in the front of your thigh.
• Hold for 15 seconds and repeat on the other side.

Child's pose: 

• Kneel on the floor, sit back on your heels and reach your arms forward while lowering your chest toward the ground.
• You should feel a stretch in the back and shoulders.
• Hold for 15 seconds and repeat three times.
• Stop if you have any pain in groin, knees or shoulders.

Seated spinal twist: 

• Sit on the floor with your legs extended, bend one knee and cross it over the opposite leg.
• Twist toward the bent knee, placing the opposite elbow outside the knee for a gentle spinal twist. You should feel a stretch in your spine.
• Hold for 15 seconds and repeat on the other side.

For more health and wellness news, visit the INTEGRIS Health For You blog.

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