02-02-2025
Stretching Increases Flexibility and Reduces Joint Pain
Find A Center
New research published in Springer Nature found stretching can enhance flexibility, but there are limitations on how long and often the stretching will benefit you.
Stretching Is an Important Part of Health and Fitness
Flexibility refers to the capacity to move a joint fully, which may be achieved through regular stretching exercises. Older adults especially need to maintain flexibility so they can remain independent and mobile. One study shows that seniors who stretch improve their balance and reduce their risk of falling.
Stretching is particularly beneficial for people with osteoarthritis, rheumatoid arthritis or any other type of arthritis because it lubricates the joints and allows them to move more smoothly.
Activities like yoga, tai chi or Pilates combine strength, stretching and balance training to enhance flexibility. If you don’t prefer these types of activities, you can create your own stretching routine to accompany your cardiovascular fitness activities.
Static Stretching
Static stretching is the most common type of stretching. In static stretching, you position a joint to elongate the muscles and hold for a period. You can improve your flexibility by static stretching, but until recently there have not been specific recommendations regarding how often, long and hard you should stretch.
Researchers examined seven databases to predict the best frequency, volume and intensity of static stretching to optimize flexibility. They analyzed the following questions.
How Often Should I Stretch?
You should try to stretch each muscle group for up to 10 minutes per week. This method is more effective than trying to stretch every day or every two days.
You may need to spend some more time stretching if you are just beginning a new stretching routine. As you become more flexible, you may require less time to maintain your desired level of flexibility.
How Long Should I Hold a Stretch?
Researchers found that stretching for a cumulative period of four minutes in a single session brings the best results. You can start with short rounds of stretching at the beginning. Try holding a stretch for just 10 to 30 seconds and do three to five reps per session. If you’re just beginning, you can start with just 10 seconds of stretching each muscle group.
How Hard Should I Stretch?
You may think you need to stretch to the point of feeling pain to make progress, but this is not true. Easy stretching can provide equal results.
The most important tip to remember is to stretch slowly and smoothly. Avoid jerky movements that could cause injury and strain.
Dynamic Stretching
You can also use stretching to warm up before physical activity. Dynamic stretching enhances circulation and elevates muscle temperature while also replicating the motions you will perform during the activity.
For example, if you are getting ready to play tennis, you can do front and side lunges to mimic the movements you will do when you reach for the ball. If you are getting ready to swim, doing arm circles will warm up your shoulders and rotator cuffs.
“Light, gentle rhythmic movements work best for the average person,” said Amy Ashmore, PhD, an exercise physiologist with the American Council on Exercise. “Go through a shallow range of motion (e.g., a half-squat vs. a full squat) until you’re thoroughly warmed up.”
Tips to Stretch Effectively without Injury
You are the most flexible when your muscles are warm. Therefore, you’ll be able to do your deepest stretching after you’ve completed a workout.
If you are only doing stretching exercises, you should do light walking or marching in place to warm up your muscles.
Tips for safe stretching (American Heart Association):
- Take a moment to relax and do deep breaths before stretching. Maintain deep breathing throughout your stretching routine.
- Keep your joints slightly bent during stretching. Locking the knees can cause you to hyperextend.
- Proceed slowly and smoothly into a stretch. Hold a static position when you move into the stretch as deeply as you desire, and then slowly release it.
- Pay attention to sharp or stabbing feelings of pain. Stretching too deeply can increase the risk for muscle tears and joint injuries.
Everyone Can Become More Flexible
Stretching is easy, free and effective, regardless of your age or ability level. You don’t need equipment or a gym membership, and you can stretch anywhere.
Many seniors find that they enjoy beginning and ending their day with a short stretching session. The natural aging process and all forms of arthritis can make our joints feel stiff and achy. Starting your day with easy stretches can reduce joint pain and improve your comfort in doing everyday activities.
Stretching can also help reduce tightness and pain when you must sit in a confined space, like an office chair or on a plane.
Find a Board-Certified Orthopedist Near You
If you are new to stretching or have not been physically active, it is wise to consult an orthopedist who can make recommendations for appropriate stretches for all parts of the body.
You may find stretching and exercise can improve your flexibility and relieve sore joints. However, your orthopedist may suggest other treatment options for pain relief, such as weight loss, physical therapy, nonsteroidal anti-inflammatory drugs, cortisone shots or orthotic shoes.
If you’ve experienced ongoing joint discomfort, an outpatient option such as a complete hip or knee replacement might be advantageous for you. Total joint replacement can offer significant relief, and your orthopedic surgeon can perform the procedure at an ambulatory surgery center (ASC).
ASCs have many conveniences like easy parking, a home-like setting and shorter wait times and recovery times. Instead of spending the night in the hospital, you can recover in your own home. Best of all, you’ll enjoy a lower cost.
It’s time to get back to doing the daily activities you enjoy most. Enter your zip code and find an ASC near you.