If you’ve been waking up stiff, struggling with achy joints or feeling like your body just doesn’t move the way it used to, you’re not alone. But here’s the feel-good news: A new study reveals that just two stretching sessions a week can slash pain for 78 percent of people, boost your energy and help you sleep more soundly. Even better? You can do these simple stretches for everything from lower back to hip pain right at home, and you’ll start feeling the difference in just 30 days.
An industry-first research study provides definitive proof that stretching improves our bodies in countless ways. In the study, adults were tracked through their stretching routines twice a week during 30- or 60-minute sessions for one month. They visited one of 400 Stretch Zone facilities, where trained professionals assisted them in their stretches. After just 30 days, participants experienced these impressive benefits:
The study participants also saw their ability to bend forward improve by as much as 11 degrees. Here, some more impressive perks of stretching.
“What’s really illuminating from this study is that it’s not just flexibility or injury prevention that comes from stretching,” says Tony Zaccario, President and CEO of Stretch Zone, who helped formulate the study. “A proper stretching routine can have a real impact on things like energy, pain reduction and better sleep.”
A whopping 90 percent of participants said they saw a full-body benefit to their overall health. “They’re not just seeing a difference. They’re actually feeling better,” says Zaccario. In fact:
M. Brian Polsky, MD, an orthopaedic surgeon with The Centers for Advanced Orthopaedics, sees patients experience improvements in range of motion and posture all the time. But the benefits of stretching go even deeper. “Mentally, folks with a regular stretching routine have found it helps relieve stress and establish serenity,” he says. “By establishing a stretching routine, people have seen their mood improve over time, with better daily performance at work and home.”
With more flexibility and comfort comes more freedom and improved safety too, especially for older adults. People find it easier to put on shoes, check both ways before crossing a street, reach for food on a high pantry shelf and climb stairs—all the things that help you live life on your own terms.
As we age, our muscles, tendons and joints can become stiff, less mobile and more injury-prone. “A regular stretching routine helps combat this problem, expanding the range of motion of your joints and preventing injuries,” confirms Dr. Polsky. “For women in particular, these factors are intensified due to the lack of estrogen that comes with menopause
Why? Estrogen helps keep the body’s tissues youthful, supple and hydrated. But when the hormone dips later in life, we can get that stiff, “rusty” feeling, especially after sleep or long sitting sessions.
“For women over 50 who are more at risk for developing osteoporosis post-menopause, it is vital to have an exercise routine,” adds Leia Rispoli, MD, interventional pain management specialist and physiatrist at DISC Sports & Spine Center. “Stretching is a way of preserving range of motion and encouraging movement that preserves muscle lengthening.”
While the study specifically focused on the Stretch Zone method using practitioners and straps, there is plenty of wisdom that can apply to stretching routines we do ourselves at home. Here’s how to get started.
Side neck stretch: To do an upper trapezius stretch for neck pain, tilt your head to the right while seated. Grab the bottom of your chair seat on the same side and lean away to the left. Let the weight of your head gently stretch the side of your neck, then release and repeat on the other side. “This helps for anyone who sits at a desk or has a sedentary lifestyle,” says Zaccario.
Doorway shoulder stretch: Stand in a door frame and place your forearms on either side of the frame, elbows at shoulder height. Lean or step forward to feel a stretch through your chest and the front of your shoulders. “This stretch [also called a pectoralis stretch] is phenomenal,” says Zaccario. “A lot of pain comes because your shoulders roll forward, creating an imbalance.” But this move opens the shoulders to improve shoulder mobility.
Low back rotations: Lie on the floor on your back. With knees bent and feet flat on the floor, extend your arms out to the side to form a “T.” Slowly let both knees fall to one side, hold, then fall to the other side. Repeat 8 to 12 times. “This is my favorite stretch to loosen the back,” says Dr. Polsky.
Cobra pose: Lie face down on the floor. Press your hands into the floor near your shoulders to gently lift your chest. Arch your head and neck up into the air as you lengthen and lift. “This stretches the abdomen and increases strength in the low back,” says Dr. Polsky.
Cross-legged forward fold with a side bend. To loosen up tight hips, stand tall with your legs crossed. Bend at your waist to reach down toward your right side, keeping your arm straight. Then slowly pull yourself up, walking your hands up as you go. Repeat on your left side. You’ll feel this stretch in your opposite hip and side body, says Zaccario.
Cobra pose: Lie face down on the floor. Press your hands into the floor near your shoulders to gently lift your chest. Arch your head and neck up into the air as you lengthen and lift. “This stretches the abdomen and increases strength in the low back,” says Dr. Polsky.
Cross-legged forward fold with a side bend. To loosen up tight hips, stand tall with your legs crossed. Bend at your waist to reach down toward your right side, keeping your arm straight. Then slowly pull yourself up, walking your hands up as you go. Repeat on your left side. You’ll feel this stretch in your opposite hip and side body, says Zaccario.
We often start to have problems with pain and mobility when things freeze up—for example, a frozen shoulder—and we stop using those body parts. But disuse may make things worse. Zaccario recommends, “Recognizing imbalances early and trying to attack them sooner rather than later.”
Stretches come in one of two main groups. “Static stretching is your standard holding of poses,” explains Dr. Polsky. “They are best for after a workout.”
On the other hand, “dynamic stretching involves active movements that warm up the body and increase blood flow,” says Dr. Polsky. Picture swinging your arms in circles or doing walking lunges. “Dynamic stretching is best before activity or before the start of your day,” he adds.
“While the science of stretching itself may not be new, what’s exciting is how stretching fits into a trend toward ‘advanced motion preservation,’ which is especially important to active women as they age,” confirms Dr. Rispoli. “Today, physicians are working to coordinate care at all stages of a patient’s journey, combining stretching with strength management.”
After all, your body is designed to move, and with just a few minutes of stretching each day, you can feel more comfortable, energized and free. More than anything, Zaccario wants people to “understand the power of stretching as a whole.”