Why Does Stretching Feel Good? Exploring the Science Behind It
By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nayana Shetty +2 more
Medically reviewed by Dr. Nayana Shetty
Last updated: Apr 17, 2024Table of Contents
We’ve all experienced that satisfying sensation when we stretch first thing in the morning or after sitting for extended periods. But have you ever wondered why stretching feels so good? In this blog post, we will delve into the science behind stretching and explore the physiological factors responsible for that pleasurable sensation. We will discuss different types of stretching techniques, their benefits, and some simple daily stretches you can incorporate into your routine for optimal relaxation. Finally, we will offer tips on how to stretch safely and provide answers to frequently asked questions about stretching.
Did you know?
Stretching, on a deeper level involves two main elements: the stretch reflex and stretch-induced activation of special receptors.
When a muscle is quickly stretched, it triggers an automatic response known as the stretch reflex.
There are structures called muscle spindles within muscle fibres. They respond to changes in muscle length. If a muscle gets stretched, these little sensors kick in. They send messages to our brains that make the muscles tense up. This helps guard against too much stretching and possible hurt.
When we stretch, our muscle tension also starts to fall. This allows for more free movement, making movements feel easy and relaxed. This can add to the overall sense of pleasure we feel when stretching.
Another factor at play is activation of special nerve endings called mechanoreceptors. They respond to physical changes in our body, such as pressure or stretch.
In my experience, stretching on a regular basis may assist in increasing your flexibility, particularly if you lead a sedentary lifestyle. Stretching may help slow down the natural ageing process that causes your flexibility to naturally decline.
Dr. Siddharth Gupta, MD
Now, let’s find out why stretching gives us pleasure. Although it’s a complex process involving interactions between nerves, muscle fibers, and other factors, there are specific causes.
Endorphins are natural painkillers released in our body during certain activities like exercise and stretching. They help reduce pain and give us feelings of joy. The release of endorphins during stretching adds to the feeling of pleasure and calm.
Stretching does another great thing, it improves blood flow to the muscles being stretched. This brings more oxygen and nutrients. At the same time, it helps get rid of waste products. This leads to a boost in health and happiness. It also cuts down on swelling, adding to the joy of stretching.
A specific type of stretching, static stretching, activates the parasympathetic nervous system. This part of our nervous system helps us rest and digest. This leads to feelings of peace and calm. It’s yet another reason why stretching feels so good.
Also, regular stretching can slowly enhance flexibility and cut down muscle stiffness. Less tight, rigid muscles add to physical health and improve daily life. This ups the pleasure sensations experienced while stretching.
Studies have found that stretching relaxes blood vessels and raises the volume of blood your heart pumps, which might improve circulation temporarily. Stretching is expected to offer long-term effects on your circulatory health, including better blood vessel function and reduced blood pressure.
Dr. Rajeev Singh, BAMS
There are a few different ways in which you can stretch and there’s no one hard and fast stretching technique which is the best. Each type brings different benefits and is appropriate for certain goals or situations.
Static stretching is when you hold a stretch comfortably for 15 to 60 seconds. It is often used during cool-down sessions and helps improve flexibility.
Dynamic stretching involves gentle, controlled movements. Done as part of a warm-up, it helps prepare the body for exercise and boosts blood flow.
Ballistic stretching involves quick, forceful stretches, pushing a muscle past its usual limits. But you need to be careful as it has a higher risk of injury and is not advised for most people.
PNF stretching is a more advanced technique. It involves tensing and relaxing muscles for deeper stretches. Be warned though that it should be done under a professional’s guidance due to its complexity.
The benefits of stretching go beyond the pleasure it provides.
Regular stretching has the potential to improve one’s flexibility. It does this by lengthening muscle fibers and freeing up joint movement. Enhanced flexibility can help in sports, lower injury risk, and make daily activities easier.
As we’ve mentioned before, stretching can improve circulation. This aids in delivering more oxygen and nutrients to the muscles, helping promote overall health and well-being.
Stretching can activate the parasympathetic nervous system, which can help reduce stress. It might also promote calmness and relaxation. Mindful stretching also boosts mental health by fostering mind-body connection and self-awareness.
Practicing mindfulness during stretching may bring various mental benefits. It enhances self-awareness, encourages relaxation, and boosts focus.
Regular stretching may lead to better sports performance by increasing flexibility, improving range of motion, and boosting muscle coordination. For example, runners can achieve a full stride with greater hip flexibility. Swimmers can benefit from an improved range of shoulder motion.
Regular stretching may also contribute to better posture. Reduced muscle stiffness and improved flexibility can help here. A better posture can lower the load on the spine and other parts, reducing discomfort and risk of injury.
Lastly, consistent stretching may help reduce the risk of injury. It does this by improving flexibility, balancing muscle function, and preparing the body for physical activity.
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Adding a few simple stretches to your daily routine can boost relaxation, flexibility, and general well-being. You can try out these five easy stretches:
The low lunge targets the hips, groin, thighs, and core.
The forward bend helps stretch your back, groin, and leg muscles.
The seated torso stretch works on your core and back muscles.
Cobra Pose can help stretch the muscles in your chest, belly, neck, and shoulders.
Neck rolls can help ease tension in your neck, especially after sitting for long.
Ever wondered how to make the most out of stretching? Here are four important safety tips:
To reduce the chance of injury, don’t stretch tense muscles. Start with a low-intensity warm-up like walking, jogging, or biking, for five to ten minutes. Or stretch after your workout, when your muscles are warm.
Ensure that your form is correct during stretching to avoid strain and injury. Pay attention to your spine alignment, don’t overextend your limbs, and maintain even weight distribution.
Deep, steady breathing can help your body relax and make your stretches more effective. Inhale deeply before stretching, and exhale as you stretch.
Remember to listen to your body. Avoid stretching to the point of pain. Stretch only as far as you comfortably can and gradually work towards making your flexibility better.
There are many scientific and bodily factors that cause the pleasure associated with stretching. The release of endorphins, better blood flow, activation of the rest and digest system, and reduced muscle stiffness all add to the joy of stretching. By including a range of stretching techniques, making stretching a regular part of your fitness routine, and following the safety tips above, you may enjoy better flexibility, improved circulation, stress relief, and overall well-being.
Also Read: How to Relieve Tension in Neck and Shoulders Resulting from Anxiety: Proven Techniques and Solutions
Stretching feels good due to a mix of factors, such as endorphin release, better blood flow, and activation of the rest and digest system. These factors all add up to create pleasure, relaxation, and well-being.
Doing stretches in bed feels good because it helps wake up our muscles, enhances blood flow, and kicks off endorphin release. This can help start the day off ahead and leave us feeling refreshed and ready to go.
When we wake up, our muscles feel rigid due to a lack of motion throughout the night. Stretching when waking up can help ease muscle stiffness, improve blood flow, and provide a sense of relaxation and well-being to kick start the day.
The joy after stretching might be due to the release of endorphins. They’re chemicals that naturally relieve pain and are produced by our central nervous system. These chemicals link up with receptors in the brain, promoting feelings of happiness and well-being.
There is no one best time to stretch. It mostly depends on what suits you and your routine. However, many people find that stretching in the morning can give their day a head start, or stretching at night can help them calm down and relax before bed.
For the best health benefits, it is advised to stretch most days of the week, ideally at least five to six days per week. This will help uphold or increase flexibility and overall well-being.
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