We Should All Be Stretching More Often—Here’s Why

Let’s admit it: The one good habit you’re probably not doing enough of? Stretching it out—before and after class. Not sure how to stretch “right,” or having trouble figuring out the best frequency? We got you.

It may not seem as important as the workout itself (and all too easy to skip when we’re short on time), but with plenty of benefits for the body and mind, stretching is key to maintaining a healthy, well-rounded fitness routine. Not only does it reduce the risk of injury and prime your body for movement, but it’s also a low lift: All you need is a few minutes a day.

Here, our obé experts explain why you should never skip your warm-ups or cool-downs—and dish out tips to make daily stretching easier. (Need a challenge to keep you accountable? Check out our 7-day Express Stretch Challenge, with classes that give you a head-to-toe refresh in 5-10 minutes. Or, browse our collection of Activate/Recover classes here!).

Warm It Up: Benefits of Dynamic Stretching

No matter your fitness level, jumping into any exercise before you’ve properly warmed up isn’t your best bet for an effective workout. You should always take a minute to do some dynamic stretching—think: active movements with a big range of motion. That’s why every full-length obé class starts with a mini warm-up. (If you only have time for an Express class, make sure to warm up on your own.)

“The warmer your muscles are, the better and more freely you’ll be able to move—otherwise, you’ll just feel stiff,” explains Mary W. “You’re also going to be more prone to injury, because your muscles are more likely to become tight and fatigued.”

By lengthening those muscles and increasing the range of motion (aka mobility) in your joints, stretching before exercising comes with a wealth of other benefits. It primes you to activate your muscles (and spark the mind-muscle connection) more efficiently, which—according to research—can improve your performance and help you get more out of each workout. As a bonus, it also improves blood flow and boosts oxygen levels in the body.

“When you skip your warm-up, your muscles shorten—meaning they tighten up and inhibit your range of motion,” explains Mary. “This starts a cycle: The more they tighten, the shorter and weaker they get, causing a disbalance in your body which can add unnecessary stress and strain.”

Pro tip: You can get the most bang for your buck by targeting the muscles you expect to use in class. For example, if you’ve got an Express Upper Body Sculpt class on queue, make sure to swing those arms and roll your shoulders. Just remember to save the static stretches for the cool-down—during your warm-up, they can actually do more harm than good.

Cool It Down: Why Recovery Is Essential

Now that you’ve finished class, it’s tempting to head straight to the shower or right back into your day—especially if you went all in, full out. But, experts recommend you resist the urge to skip your cool-down and take some time to stretch.

This is where more traditional static stretching takes center stage. Unlike its dynamic counterpart, it requires you to hold one position for a longer period of time, typically a 30-second minimum. The extended time frame allows your muscles to first contract, then slowly relax. These stretches may feel uncomfortable, but they shouldn’t hurt.

“When your muscles are already warm from working out, you want to take that opportunity to lengthen them and let yourself recover from the stress you just put on your body,” Mary says. “It’s going to allow you to grow stronger, especially if you did any sort of resistance training where you’re tearing the muscle fibers for gains.”

The other benefits? A proper cool-down allows for a gradual decrease in heart rate and blood pressure, which makes it easier to transition to whatever you’re doing next. “It’s important to ease your heart rate back down as opposed to stopping abruptly after strenuous exercise,” explains Katherine M.

Along with recovering more efficiently, you’ll also calm your breathing, prevent stiffness, and—if you stick with it consistently—improve your flexibility and range of motion. Plus, when paired with deep breathing, your cool-down helps you relax, reduce stress, and relieve tension (#mentalperks).

Stretching For Self-Care: Daily Rituals

Don’t save the stretching for just your workout, either. It’s also the perfect modality for a rest day—and totally counts towards your exercise goals when done alone (don’t forget about that 7-day obé Stretch Challenge!). Think of it as another means of self-care that gets you in tune with how you’re feeling physically and mentally.

As a key form of body maintenance, sprinkling it in throughout your day will keep your muscles long, lean, and flexible while also supporting your posture. This is especially important if you spend most of the day sitting (9 to 5ers—check out these office-friendly stretches), standing, or are seriously upping the intensity and frequency of your workouts. (Don’t know where to start? This 5-minute morning mobility Stretch is perfect for any time of day.)

“We tend to hold our muscles so tight, especially during cold winter days which are likely to leave you sore,” says Mary. “A restorative Yin type yoga class (try “The Wind Down” with Lulu S.!) will allow you to deeply release that tension. When our muscles are relaxed, we’re less stressed, less sore, and have less knots causing us aches and pains.”

One caveat: Stretching once today may give you some relief, but to see long-term improvements it’s best to do light stretching in the morning, afternoon, and evening (3 times a day!). Always make sure to give extra TLC to your lower body, shoulders, neck, and lower back. Get inspired to start building your own habit by Katherine and Mary’s routines:

• Katherine: “I stretch every morning and evening for 5-10 minutes. I flow through different movements that feel good and if I find a position that feels a little tighter, I’ll stay there and breathe through that movement. I like to stretch right next to my bed near a window so I can get in touch with my circadian rhythm.”
  
  Her favorite daily stretches? A hamstring stretch, calf stretch (especially if you’ve been walking all day), and a down dog to target the lower back. “Don’t make it an optional thing, and put it on your calendar if you have to.” she emphasizes. “Make it a priority—like taking your makeup off before bed.”
• Mary: “My favorite stretches to do every day are ‘The World’s Greatest Stretch,’ a supine twist to open up the back in the morning, and a standing calf stretch. That one’s super easy to do when you’re cooking, brushing your teeth, or waiting for the shower to warm up. Just take one leg behind you and drop that heel to the floor, then turn your toes to target different areas of the calf.”
  
  She also recommends stretching the intercostals (aka the muscles between your ribs) by taking one arm over the head, making a crescent shape with the body, and elongating. “It’s a perfect way to refresh your body whether you’re sitting or standing,” she says.

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