Benefits of Stretching - LPNI

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Benefits of Stretching

LPNI Health Topic - June 2021

Benefits of Stretching

I’ve been doing a lot of stretching this year. It started when I fell and had to go to physical therapy. It was difficult to begin because I had some pain limitations, but things slowly improved as I got going.

Before my injury, my thoughts of stretching were associated with warming up before exercising or running. I learned that there are differing options about when to stretch and that there are benefits just to stretching. Stretching helps reduce stress, maintain flexibility, improve range of motion, improve circulation and reduce the risk of injury. Stretching keeps our muscles long and lean, helps improve balance and avoid falls. I also learned that there are different stretching methods. Most people are familiar with static stretching: holding a position for a period of time to the point of mild discomfort (not pain), usually 30 seconds. Dynamic stretching involves gentle repetitive movement, such as swinging arms, while gently increasing the range of motion. Ballistic stretches go into a stretch and then bounce to increase the range of motion.

Beginning a stretching routine can be intimidating, especially for those who have health concerns. As with any activity, people with serious health conditions or injuries, or who are recovering from surgery, should consult their health-care provider before starting something new. Begin gradually, and keep stretches slow and gentle. Always remember to breathe deeply. If you feel any pain (not mild discomfort, as this is normal!), you’ve stretched too far. Find the place where you do not feel pain and breathe into the stretch. If you are able, hold the stretch for 10-30 seconds. Gradually increase the number of stretches you can do and slowly increase the intensity of the stretch. Ideally, try to stretch two to three days per week and increase to twice a day as you are able. Over time you will be able to increase your stretch beyond your starting point.

Simple stretches of the upper and lower body muscle groups are a good starting place for the beginner. These could be:

Reaching for the ceiling with arms over your head and slowly bringing them back to your sides; this will stretch several upper body muscles.
Sitting in a chair and slowly bending forward, inhaling and exhaling as you bend, moving one vertebra at a time; this flexes muscles in the neck and back.
Sitting in a chair with legs out and slowly bending forward with your back straight; this will stretch the muscles in the bottom and legs giving your lower body a good stretch.

As always, if you have complex problems a referral to a physical therapist who can guide the process may be best.

May you be blessed with improved health and flexibility!

Therefore, strengthen your feeble arms and weak knees … It is good for our hearts to be strengthened by grace. (Hebrews 12:12, 13:9b NIV)

Carol D. Zimmermann, MS, RN. Parish Nurse, Lutheran Church of the Living Christ

Madison, WI, USA. czpeople@gmail.com

(Information for this article was compiled from the Mayo Clinic, the NIH and the Harvard Health education websites and may be used by parish nurses in their ministries.)