The stretch is real
Ever feel like your body is a rubber band ready to snap? Stretching is your secret weapon for feeling loose, limber and ready to conquer the day. Let’s explore the best stretches, how long to hold them, and the prime time to get your stretch on.
Why stretching rocks
According to Harvard Health, stretching keeps the muscles flexible and healthy. We need that flexibility to maintain a range of motion in the joints. It can even lower stress (because who has time for tight hamstrings and tight deadlines?). Plus, it’s the perfect partner for your workouts, helping prevent injuries and reducing soreness.
Top stretches you’ll love
1. Cat-cow stretch (for your back and neck)
How: Start on all fours. Inhale as you arch your back (Cow), exhale as you round it (Cat).
Hold: 5 seconds per position.
When: Morning or post-workout to release tension.
2. Seated forward fold (for your hamstrings and lower back)
How: Sit with your legs extended, reach for your toes, and breathe deeply.
Hold: 15–30 seconds.
When: After a run or a Netflix marathon.
3. Child’s pose (for your hips and back)
How: Kneel, sit back onto your heels, stretch your arms forward, and sink your chest.
Hold: 30 seconds.
When: Pre-sleep chill mode.
4. Figure four stretch (for hips and glutes)
How: Lie on your back, cross one ankle over your opposite thigh, and pull your legs toward you.
Hold: 15–30 seconds per side.
When: After sitting all day.
5. Side stretch (for your obliques and shoulders)
How: Stand tall, reach one arm overhead, and lean to the opposite side.
Hold: 10–15 seconds per side.
When: First thing in the morning or before a workout warm-up.
When and how long to stretch
Before a workout: Opt for dynamic stretches (like leg swings or arm circles) to wake up your muscles. Hold each for about 5–10 seconds. However, as the Mayo Clinic stated, do not consider this stretching as a warm-up.
After a workout: Go for static stretches (holding poses) to cool down. Aim for 15–30 seconds per stretch.
Everyday tension relief: Anytime you feel tight. Even a quick stretch session can do wonders for your body and mind.
Stretching myths, busted
Myth: Stretching before a workout prevents injuries.
Truth: Dynamic stretches are better pre-workout; static stretching is for cool-downs.
Myth: You need 30 minutes of stretching daily.
Truth: Even 5–10 minutes can make a difference
The stretch wrap-up
Stretching is for anyone who wants to feel their best. Make it part of your daily routine, and your body will thank you with fewer aches, better posture and some serious zen vibes.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
