The Benefits of Stretching

Stretching is often overlooked in fitness routines, yet it plays a crucial role in promoting longevity and overall wellbeing. Recent studies, including research by Sheehan and Li (2020) and Cho et al. (2023), provide compelling evidence on the benefits of stretching. These studies highlight how regular stretching can reduce all-cause mortality and enhance physical and psychological health. This article will delve into the findings of these studies, offering practical tips for fitness professionals on how to integrate effective stretching programmes into their clients’ routines.

Overview of Studies

Study 1: Associations of Exercise Types with All-Cause Mortality among U.S. Adults by Sheehan and Li (2020)

This study examined the relationship between various types of exercise and all-cause mortality in a nationally representative sample of U.S. adults. The researchers analysed data from 26,727 adults who participated in the National Health Interview Survey (NHIS) in 1998 and were followed until the end of 2015. They investigated 15 types of exercise, including stretching, and their impact on longevity.

Study 2: Aerobic, Muscle-Strengthening, and Flexibility Physical Activity and Risks of All-Cause and Cause-Specific Mortality: A Population-Based Prospective Cohort of Korean Adults by Cho et al. (2023)

This study explored the effects of different physical activity types, including flexibility exercises like stretching, on mortality in a cohort of Korean adults. Data from 34,379 participants in the Korea National Health and Nutrition Examination Survey (KNHANES) from 2007 to 2013 were analysed, with follow-up through December 2019.

Detailed Analysis of Results

Study 1: Impact of Stretching on Longevity

Sheehan and Li’s research highlighted that stretching was significantly associated with reduced all-cause mortality. After adjusting for other types of exercise and confounding variables such as demographic and socioeconomic factors, stretching was found to lower the risk of mortality by 10% (OR = 0.90, 95% CI = 0.83-0.97). This indicates that incorporating stretching into one’s routine can have a beneficial impact on longevity, independent of other physical activities.

Study 2: Stretching and Cause-Specific Mortality

Cho et al. found that flexibility exercises, including stretching, were associated with a reduced risk of all-cause and cause-specific mortality. Participants who engaged in stretching exercises five or more days per week had a lower risk of mortality compared to those who did not stretch. The study emphasised the importance of flexibility exercises in a well-rounded fitness regimen, suggesting that regular stretching can contribute to overall health and longevity.

Practical Tips for Fitness Professionals

Fitness professionals can leverage the findings from these studies to enhance their clients’ training programmes. Here are practical tips to incorporate stretching effectively:

1. Include Stretching in Every Session: Begin and end each workout with a dedicated stretching routine. This helps in warming up the muscles before exercise and cooling down after, reducing the risk of injury and promoting recovery.
2. Educate Clients on Benefits: Inform clients about the longevity benefits of regular stretching. Highlight how stretching can improve flexibility, reduce muscle stiffness, and enhance overall physical performance.
3. Personalise Stretching Programmes: Tailor stretching routines to individual needs, focusing on areas where clients are tight or prone to injury. Use assessments to identify specific flexibility deficits and create targeted stretching plans.
4. Incorporate Various Stretching Techniques: Use a mix of static stretching (holding a stretch for 15-60 seconds) and dynamic stretching (moving through a range of motion). This variety can help improve both flexibility and functional movement.
5. Encourage Consistency: Emphasise the importance of regular stretching, not just as part of workouts but also as a daily habit. Encourage clients to stretch at home to maintain and improve flexibility.
6. Integrate Stretching with Other Exercises: Combine stretching with other forms of exercise, such as yoga or Pilates, which naturally incorporate flexibility training and can provide additional benefits for muscle strength and mental wellbeing.

Periodised Stretching Programme

Here is a sample periodised stretching programme that fitness professionals can use with their clients:

Phase 1: Introduction (Weeks 1-4)

Frequency: 3 times per week
Focus: Basic static stretches
Routine:

• Warm-Up: 5 minutes of light cardio
• Neck Stretch: Hold for 20 seconds on each side
• Shoulder Stretch: Hold for 20 seconds on each side
• Hamstring Stretch: Hold for 30 seconds on each leg
• Quadriceps Stretch: Hold for 30 seconds on each leg
• Calf Stretch: Hold for 30 seconds on each leg
• Cool-Down: 5 minutes of slow walking

Phase 2: Development (Weeks 5-8)

Frequency: 4 times per week
Focus: Combination of static and dynamic stretches
Routine:

• Warm-Up: 5 minutes of light cardio
• Dynamic Stretches:
  • Leg Swings (front to back): 15 reps per leg
  • Arm Circles: 15 reps each direction
• Static Stretches:
  • Hip Flexor Stretch: Hold for 30 seconds on each side
  • Seated Forward Bend: Hold for 30 seconds
• Cool-Down: 5 minutes of slow walking

Phase 3: Maintenance (Weeks 9-12)

Frequency: 5 times per week
Focus: Advanced stretches and flexibility exercises
Routine:

• Warm-Up: 5 minutes of light cardio
• Advanced Stretches:
  • Pigeon Pose: Hold for 30 seconds on each side
  • Butterfly Stretch: Hold for 30 seconds
• Dynamic Stretches:
  • High Knees: 15 reps per leg
  • Arm Swings: 15 reps
• Static Stretches:
  • Standing Quad Stretch: Hold for 30 seconds on each leg
  • Downward Dog: Hold for 30 seconds

• Cool-Down: 5 minutes of slow walking

The research by Sheehan and Li (2020) and Cho et al. (2023) underscores the significant benefits of stretching in reducing all-cause mortality and improving overall health. Fitness professionals can use this information to enhance their clients’ training programmes by incorporating regular and varied stretching routines. By doing so, they can help clients achieve better flexibility, reduce injury risk, and promote long-term health and longevity.

References

1. Sheehan, C. M., & Li, L. (2020). Associations of Exercise Types with All-Cause Mortality among U.S. Adults. Medicine & Science in Sports & Exercise, 52(12), 2554-2562. Click here to review the full research article
2. Cho, Y., Jang, H., Kwon, S., & Oh, H. (2023). Aerobic, muscle-strengthening, and flexibility physical activity and risks of all-cause and cause-specific mortality: a population-based prospective cohort of Korean adults. BMC Public Health, 23:1148. Click here to review the full research article

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