Stretch Smarter: Why 5 minutes can transform your body, help you stay agile, and reduce risks of injuries

Stretching might seem basic and something you can do away with, but it's a game-changer when done consistently. Whether you're in your 20s, 40s, or even approaching 60, stretching helps you stay mobile, flexible, and injury-free.

Peter Paul Belvis, MST, owner of Stretch Lab PH, puts it this way. "Stretching is to keep the muscles flexible so that your body can achieve normal range of motion in the joints." So whether you're carrying groceries, getting through a workout, or simply avoiding stiffness from sitting all day, regular stretching keeps your body agile and fit.

Why Stretching Matters

Dr. Franklin SP Domingo, Medical Staff at the Makati Medical Center, explains, "We could think of our muscles as elastic rubber bands. When they are very tight and brittle, stretching them apart can easily cause them to break. Stretching helps us pull them apart more easily without tearing them. The same can be said for our muscles. Stretching them can prevent injuries by making them more flexible." 

Stretching isn't just about physical benefits. Fitness coach Raechelle Caliwag emphasizes regular stretching can help you stand taller by improving your posture with less back rounding.

Whether you're hunched over a desk or constantly on the go, stretching helps correct imbalances and relieve discomfort. Mentally, it's a great way to relax, reduce stress, and promote better sleep so you feel better, both physically and mentally.

Types of Stretching

When it comes to stretching, feeling mild tension in your muscles is okay, but feeling pain is an indication that you're pushing your body too much.

Stretching comes in two types, static and dynamic. Static is where you hold a position, while dynamic is where you move through a range of motions. While both can improve flexibility and mobility, static stretching is recommended for older adults.

Dr. Domingo says, "Older adults should focus on gentle, static stretching rather than more vigorous forms. This helps to reduce the risk of injury. Less injuries mean that these people can continue to remain healthy by allowing them to continue with the regular exercises that will keep them fit."

When's the Best Time to Stretch?

According to Belvis, stretching is needed for all types of activities. "Personally, the morning is the best time to stretch since our bodies have been asleep for six to eight hours. A gentle stretch in the morning can help your body jumpstart the day."  

If you're more focused on exercise, post-workout stretching is perfect for aiding muscle recovery. Dr. Domingo adds that post-exercise stretching can reduce muscle soreness and improve overall physical condition.

Stretching in the evening can help you unwind, relieve tension, and promote better sleep. Whatever time works best for you, consistency is key.

Keep Moving as You Age

Your joints may stiffen as you age, and mobility can decrease if you're not regularly stretching. Dr. Domingo and Belvis emphasize that stretching is crucial to keeping your muscles flexible and joints mobile. "This reduces the risk of falls and other injuries, significantly impacting your ability to stay independent."

Stretching critical areas like your hips, legs, neck, and shoulders can also improve posture and balance. By targeting these areas, you reduce the risk of falls and maintain your coordination as you age. Coach Caliwag also points out that incorporating stretches that promote balance—such as tree pose or standing stretches—can help prevent falls and keep you steady.

Stretching is for Everyone

Apart from being able to do it during pockets of free time throughout your day, one of the best things about stretching, is that it's for everyone--any age, any fitness level, even those at level zero!

For younger, more active individuals, stretching can enhance athletic performance, reduce stress, and prevent injuries.

For older adults, all those benefits still count since stretching helps them maintain independence by improving balance and staying mobile and agile. Even children can benefit from stretching, supporting their growth and development. 

The Last Stretch 

Whether starting your day with a gentle stretch, cooling down after a workout, or simply looking to improve your posture and reduce stress, stretching will help you get going for what you need to do in your life. As Coach Caliwag says, "When we stop moving, we stop living. It allows us to go to different places. We can bond with our family and friends. Movement helps us do the things that we love."