Stretching: that thing we all avoid doing during our workout sessions. Not only is stretching important for maximizing the effects of an effective workout session, but it also provides strong benefits to help counteract sedentary lifestyles, prevent injuries, and improve mental health.

Certified personal trainer in Buffalo, New York, Christopher Lee, encourages all his clients to not only stretch on training days, but every day. Taking just 10 to 15 minutes a day to stretch can help to relieve stress and improve flexibility, circulation, and posture. Here's why.

Stress Management

The stress we all encounter in everyday life is inevitable; it's how we manage stress that dictates how much we let it affect our lives. If you were thinking you were alone in feeling stressed out regularly, think again. A recent in-depth report conducted of over 6,700 adults aged 18 to 64, reported that 93% of surveyed adults experienced some stress within the last month. (The remaining 7% needs to be studied in a lab!)

Stress causes our bodies to release the stress hormones cortisol and adrenaline, causing increased heart rate, elevated blood pressure, and tightened muscles. Over time, stress can cause chronic inflammation, decreased performance at work, mental function, and mood. Studies show that stretching can help to relieve stress by loosening tightened muscles, especially when paired with relaxation breathing techniques.

Improve Circulation

Stretching helps to get the blood flowing, which improves circulation and can even help prevent heart disease, stroke, and diabetes, which are associated with reduced blood flow. Researchers have studied the effect of stretching the lower legs, and found that lower-body stretching causes the body to release chemicals that expand the arteries, allowing for better blood flow and lower blood pressure. Better circulation also improves blood flow to the muscles, which reduces post-workout delayed muscle soreness.

Counteract Bad Posture

The progressively high-tech world we live in means that many people are spending a lot of time sitting in front of a computer, behind a desk, stuck in traffic, or plopped on a couch. Our bodies tend to adapt to the way they're utilized, and a constant slouch can literally cause the muscles in our back, neck, shoulders, and core to shorten. You may not notice how much your muscles have shortened until you go to use them during physical activities—which is how injuries happen.

Prevent Injuries

Improved flexibility increases the range of motion in your joints, which helps to limit the risk of injury. The more your muscles are able to stretch naturally during physical activity, the less likely they are to tear and result in a strain or sprain. Physical therapists at Harvard-affiliated Massachusetts General Hospital confirmed that daily stretching is the only way to truly counteract a sedentary lifestyle and help prevent injuries caused by shortened muscles.

How To Stretch The Right Way

Get your blood flowing with 5-10 minutes of physical activity to warm up your muscles; never stretch before warming up, which can cause muscle tears. Focus on stretches that target major muscle groups. Slowly sink into a stretch and hold the position for 20-45 seconds—without bouncing, which can cause injury. Breathe steadily and deeply, using your exhales to help push your body deeper into each stretch. Avoid doing stretches that cause pain or aggravate old injuries.

About Christopher Lee

Christopher Lee of Buffalo, New York is a certified personal trainer and fitness guru. He uses a multifaceted approach to help his clients achieve and maintain their fitness goals. Mr. Lee's areas of expertise include athletic performance, science-based nutrition, functional training, and weight loss. He has a BS in Exercise Science from The State University of New York.