Stretching Isn’t Just for Athletes: Daily Routines for Longevity

Stretching is one of the first things athletes do before working out or participating in a sporting event. It increases flexibility, supports healthy circulation, and may even reduce the risk of injury. But stretching isn’t just for active individuals. Incorporating it into your self-care routine offers many benefits.

At Performance Therapy Institute, with offices in Nashville, Brentwood, and Nolensville, Tennessee, our experienced team regularly educates patients on the advantages of stretching. Keep reading to learn how stretching supports longevity, the types of stretches to know, and how to start a routine at home.

Why stretching supports healthy aging

Have you noticed that the older you get, the stiffer and less flexible your muscles become? These changes are a natural part of aging. Flexibility decreases with age, which can make routine activities, like taking a shower, brushing your teeth, or working in the yard, uncomfortable. 

While you can’t turn back time, regularly stretching your muscles can improve joint flexibility, boost circulation, and support good posture. It can also reduce your risk of falls and injuries, helping you stay mobile and independent for years to come.

Understanding the different types of stretching

Many people associate the term “stretching” with extending a joint or muscle group beyond its normal range of motion. While that’s true, there are two specific types of stretches: 

Dynamic stretches

Dynamic stretches involve continuous movement through a particular range of motion. Examples include arm circles, leg swings, and bird dogs. These stretches help prepare your muscles and joints for activity and are typically used in warmups.

Static stretches

Static stretches involve holding a muscle (or group of muscles) in a specific way for an extended period, typically 15-30 seconds. Examples include hamstring and calf stretches. Static stretches lengthen your muscles and improve flexibility and range of motion. They’re often recommended after a workout to reduce the risk of injury and post-exercise soreness.

Many people prefer one type of stretch over the other, but it’s important to include both dynamic and static stretches in any workout or mobility routine. This can help you stay flexible and pain-free, whether you’re training for a race or just want enough energy to make it through the day.

Tips for including stretching in your daily routine

When it comes to stretching, there’s no one-size-fits-all recommendation. The stretches that will benefit you most depend on your flexibility, balance, and overall health. 

Aim to stretch for at least 5-10 minutes a day. You can do this any time, but it helps to stick to a routine, such as first thing in the morning or right before bed.

Try to include dynamic and static stretches in each session. Here are a few movements to include:

• Neck rolls (10-12 reps)
• Shoulder circles (10-12 reps each shoulder)
• Side bends (10-12 reps on each side)
• Hamstring stretches (15-30 seconds on each hamstring)
• Calf stretches (15-30 seconds on each calf)

When you stretch, take your time and focus on good form. Moving slowly is safer and more effective than rushing and risking injury.

Because it can be challenging to know where to begin, we recommend meeting one-on-one with one of our physical therapists first. After discussing your goals and assessing your mobility, they can make personalized recommendations that support your needs. 

Regardless of your stretching plan, stay consistent. You’ll experience greater benefits if you stretch daily, rather than just doing it every once in a while.

We can help you incorporate stretching into your wellness routine

If you’re interested in learning more about the benefits of stretching, contact us today by calling our nearest office or requesting a consultation online. After an evaluation, we can develop a personalized stretching regimen that helps you stay active and pain-free.