5 Benefits of Stretching Daily, According to Experts

Sometimes when you’re short on time, pre- and post-workout stretching can be the first thing to get cut from your workout. But many experts argue that it’s an important component of any routine — and shouldn’t be skipped.

“Along with optimizing your athletic performance, daily stretching increases your comfort during [daily] activities by promoting flexibility and mobility, which can ultimately decrease your risk of injury and chronic pain,” says Marissa Miller, an ACE-certified personal trainer. “The same way you can’t go to the gym once and see muscles pop up later that same day, you must stretch regularly to notice a difference in your range of motion.”

Daily stretching also helps promote tension release, adds Ellen Barrett, Kripalu-certified yoga teacher and ACE-group exercise certified instructor. “Stretching can release and soothe muscular tension, especially in the shoulders and neck. Most people don't even realize how tight they are until they intentionally stretch,” she says. “In fact, the time spent putting attention on stretching can have a positive mind [and] body effect.”

First, let’s distinguish the key differences between the two basic forms of stretches.

Miller explains that dynamic stretching involves performing movements in a full range of motion that stretch both the joints and ligaments without ever holding a specific pose.

"Like any type of exercise, you want to ease into a full range of motion when stretching dynamically, eventually working your way up," says Miller.

She adds that while someone who's more conditioned may feel comfortable diving into a semi- to full range of motion stretches straight off the bat, others may choose to limit range of motion and keep it strictly low-impact to reduce pressure on weight-bearing joints. For example, a beginner-friendly, low-impact stretch could be a jumping jack minus the jumping — instead, step each foot out to the side while lifting and lowering your arms in a range that feels comfortable.

Miller also explains that stretching the joints can help prime (or lubricate) them for the workout, but it’s important to note that not all joints work in the same way. "Some favor mobility, like ball-in-socket synovial joints at the shoulder or glenohumeral joint and hip, while others favor stability and motion in one plane, like the elbow and knee."

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“When stretching dynamically, you’ll be practicing the training method called specificity, which primes your muscles, joints and ligaments for exercises targeting those same areas,” she says. “Since your muscles are cold before working out, you’d want to stick to dynamic stretching in order to prevent tearing.”

Another reason why dynamic stretching is likely to be done before exercising is because it may increase your body temperature, says Keri Gans, R.D.N., a vinyasa-certified yoga teacher. “Examples of dynamic stretching would be walking leg lunges, moving torso twists, cat/cow or arm circles,” she says.

Static stretching involves holding a stretch for a period of time (usually between 10 and 30 seconds), says Gans, and should primarily be reserved for the cool down. “These stretches are typically done when the body is already warm,” she adds.

Examples of static stretches include lying on your back with one leg elevated and a strap around the ball of your foot, as well as anjaneyasana pose (low lunge) or extended child’s pose.

There are a few basic guidelines to follow when stretching. For starters, the experts emphasize the importance of listening to your body.

“If something doesn’t feel right, back off,” says Gans. “A stretch that might be ideal for one person's body might not be the same for another.”

Barrett concurs, adding that “the person stretching is the only one who knows how deeply to stretch.” Miller also points out that while a stretch might be slightly uncomfortable, it should never hurt. She also emphasizes showing all the sections of your body some love — arms, legs, quads, hamstrings, you name it. “This will help to avoid any imbalances that can eventually lead to overcompensation and injury on one side,” she says.

Remembering to breathe as you do any type of stretch will enable you to reap extra benefits. “Taking deep, long breaths promotes oxygen delivery to your joints and muscles, allowing you to safely sit deeper in the stretch,” says Miller.

All three experts recommend steering clear of ballistic stretching, which consists of bouncing in and out of a stretched position.

“Bouncing during stretching can apply pressure on the joints or tendons and cause them to tighten — which negates the purpose of the stretch in the first place,” says Miller. “It may also cause you to sit too deeply [and] too quickly in a stretch since it reduces your ability to control your movements. [This] can result in a higher risk of injury, like a sprain, tear or tightness on the working side, or overcompensation and muscular imbalances on the other side.”

According to the stretching and flexibility guidelines from the American College of Sports Medicine, stretching exercises should be done at least two to three times a week while “daily stretching is most effective.”

Words by Amy Capetta