Why does stretching make you flexible

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched.

Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan.

Healthy muscles also help a person with balance problems to avoid falls. With a body full of muscles, the idea of daily stretching may seem overwhelming.

But Nolan says you don't have to stretch every muscle you have. Aim for a program of daily stretches or at least three or four times per week. Find a physical therapist your local Y is a good place to start who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start.

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. A hamstring stretch will keep the muscles in the back of your thigh flexible.

Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position. We used to believe that stretching was necessary to warm up the muscles and prepare them for activity.

Do these exercises at least 4 times per week for 10—20 minutes at a time. Gif credit: Active Body. Creative Mind. You can alternate the speed at which you do Sun Salutations. Doing Sun Salutations slowly will help you to increase your flexibility , while doing them at a medium pace will help to tone your muscles.

Taking steps to become more flexible can be a great way to connect to yourself and your body. Be cautious about starting a stretching program if you have a chronic condition or injury.

If you have any health concerns speak to your doctor or physical therapist to decide upon the best approach. Yoga combines breathing exercises, meditation and poses proven to benefit mental and physical health. This article lists 13 evidence-based benefits of…. Muscles in your legs can get tight after exercising or playing sports.

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Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults. Remember the "dynamic warmup": If you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it.

Then speed up gradually. If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn't mean you can't get injured. Stretching, for instance, won't prevent an overuse injury. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Fitness. Products and services. Stretching: Focus on flexibility You can stretch anytime, anywhere.

Just follow these tips to do it safely and effectively. By Mayo Clinic Staff.