Up to this point, we have covered the importance of regular physical activity to prevent many age-related and sedentary habit declines in muscular mass and muscular strength. Read last week's blog here. We have also covered the three main categories of stretching and how these can be effective at improving flexibility of the muscles, improving range of motion in the joints, and enhancing recovery if done properly and consistently. So how does stretching fall into the category of physical activity? And how can you use stretching to improve your strength and balance?

Stretching = Physical Activity

Despite the differences in the three categories of stretching (static, dynamic, and pre-contraction), all of these involve putting the muscles to work through movement or activity. According to Nava Health (2021), “Exercise encompasses stretching and movement, and it includes most of what we do every day. [One definition of exercise is:] ‘To perform or make proper use of’ – [so] move, stretch, and strengthen the muscles and joints, with intention.” Even 5-10 minutes of stretching each day is a great start! This relatively short amount of time spent stretching can help you begin to feel more flexible and notice an increase in range of motion (not to mention experience the mental benefits as stretching is a great way to relieve stress and calm the mind – *more on that later!) as you build up to a longer stretch routine.     

Stretching and Strength

The more you work a muscle the stronger it will become. Stretching in any form, whether it is static, dynamic, or pre-contraction, exercises the muscles. Now you may not see drastic changes in muscular strength from stretching alone. However, with a proper and consistent stretching routine, you will see an improvement in your flexibility and an increase in your range of motion. It is also likely that you’ll notice a decrease in muscle soreness and joint stiffness. With the combination of these improvements, you may be more inclined to stay active, and even a short amount of time spent on intentional movement each day will add up over time - which will lead to an increase in strength!

Stretching and Balance

By increasing muscular flexibility and joint range of motion through stretching, you also improve your balance. Aging is often associated with a reduction in range of motion and increased joint stiffness (Gillespie et al., 2003). Maintaining balance requires adequate strength and flexibility of the quads, hamstrings, glutes, and core as well as a good range of motion in the ankle, knee, and hip joints. Research by Reddy and Alahmari (2016) found that a 10-week stretch routine was effective at increasing lower limb range of motion by 20-30%! It has been thought that stretching may “induce changes in both peripheral neural (proprioception) and mechanical output (musculo-tendinous unit or stiffness) affecting the ability to adapt adequately to the stability challenges” (Lima et al., 2014). Therefore, the muscles and joints work synergistically to give you the ability to stay balanced in a variety of situations to help prevent falls and injuries.

So move with intention, and take 5-10 minutes (or 30-60 minutes of assisted-stretching) to start your stretching routine to improve your strength and balance today!

*Upcoming post: The Mental Benefits of Stretching. 

References

Gillespie, L. D., Gillespie, W. J., Robertson, M. C., Lamb, S. E., Cumming, R. G., & Rowe, B. H. (2003). Interventions for preventing falls in elderly people. The Cochrane database of systematic reviews, (4), CD000340. https://doi.org/10.1002/14651858.CD000340 

Lima, B. N., Lucareli, P. R., Gomes, W. A., Silva, J. J., Bley, A. S., Hartigan, E. H., & Marchetti, P. H. (2014). The acute effects of unilateral ankle plantar flexors static- stretching on postural sway and gastrocnemius muscle activity during single-leg balance tasks. Journal of sports science & medicine, 13(3), 564–570.

Nava Health. (2021). The Difference Between Movement, Exercise, and Stretching. Retrieved from: https://navacenter.com/the-difference-between-movement-exercise-stretching/ 

Reddy, R. S., & Alahmari, K. A. (2016). Effect of Lower Extremity Stretching Exercises on Balance in Geriatric Population. International journal of health sciences, 10(3), 389–395.