if we know stretching is so good for us, why don’t we do it?
Be honest, how many of us actually make time to stretch? Whether it's before or after a workout or after a long day at work, stretching is usually the thing we skip. We know it’s good for us, yet many of us avoid it. Why’s that? Let’s explore why stretching is often neglected and why it deserves to be at the top of your daily to-do list.
Stretching: The Unsung Hero of Longevity
We all know that eating well, exercising, and getting enough sleep are crucial for ageing well. But did you know that staying flexible and working on maintaining your mobility is just as important? Stretching is a key pillar of anti-ageing, and here’s why: as we age, our muscles naturally lose mass and strength—a process called sarcopenia—and our joints lose their range of motion as early as in our 30’s. These changes aren’t just inconvenient; they’re a leading cause of reduced mobility, balance problems, and falls in older adults.
The data speaks volumes. Adults can lose 3-5% of muscle mass per decade after the age of 30, with an accelerated rate of loss after 60 . Additionally, flexibility can decrease by up to 50% in some joints between the ages of 30 and 70 . Regular stretching will counteract this decline by keeping muscles supple and joints mobile, which is crucial for staying active and independent as we age.
“Adults can lose 3-5% of muscle mass per decade after the age of 30, with an accelerated rate of loss after 60 . Flexibility can decrease by up to 50% in some joints between the ages of 30 and 70!”
But what if you’re not flexible?
Many people avoid stretching because they believe they’re too stiff or inflexible, but that’s precisely why you should do it. You don’t need to be flexible to start stretching—that’s the whole point. Stretching is about making small gains in your range of motion (ROM) over time. Even if you’re the least flexible person in the room, those small gains will add up and make a significant difference in your mobility both now and set you up to age well.
So Why Aren’t We Stretching?
Despite the clear benefits, stretching is often the first thing to go when time is tight. Here are some common reasons why:
1. No time: Stretching often feels like an extra that can be skipped, especially when life gets busy. We’ve all done it, how often do you skip stretching before or after a run or a workout?
2. Lack of instant gratification: Unlike a workout where you can feel the results immediately, the benefits of stretching are more subtle and long-term, making it harder to stay motivated. If you don’t feel ‘the burn’ then you don’t think you’re benefiting but that’s the opposite with stretching where pain is not the aim.
3. It’s just not fun: Stretching doesn’t have the excitement of a high-intensity workout or the social aspect of a gym class. It can feel repetitive and easy to dismiss.
4. It hurts: Stretching can be uncomfortable, especially if you’re inflexible. But avoiding it only makes you stiffer, creating a vicious cycle. It’s a ‘myth that your body is inflexible, anyone can achieve a greater range of motion with regular stretching. It’s a simple fact.
You Don’t Have to Be Flexible to Stretch
If you think you’re too inflexible to stretch, think again. Stretching is not just for those who are already flexible—it’s for everyone. In fact, if you’re stiff and inflexible, that’s all the more reason to stretch. You don’t need to be able to touch your toes, be a yoga aficionado or do the splits to start. The goal of stretching is to gradually increase your ROM, and small improvements each time you stretch will lead to significant benefits over time.
One of the most effective ways to increase flexibility, especially if you’re starting from a place of stiffness and inflexibility, is through Proprioceptive Neuromuscular Facilitation (PNF) stretching. PNF involves connecting both your muscles and your nervous system to tell your brain that you can stretch further and most importantly that it’s safe to do so. This method is particularly effective for improving flexibility and is often used by athletes and in rehabilitation settings. In fact it has been around since the 1940’s and more and more studies have proven the impact of PNF stretching over more common static passive stretching methods that you can do on your own.
Assisted Stretching: A Helping Hand for Better Flexibility
If you find it challenging to stretch on your own or aren’t sure where to start, assisted stretching with a trained Stretch Life Therapist could be the answer. Assisted stretching allows a therapist to do all the work so you don’t have to. The therapist will guide your body into stretches that guarantee you’ll go beyond your natural ROM however inflexible you think you are. This is particularly beneficial for those who are in pain, are stiff or inflexible, or who workout regularly as the therapist can help you achieve deeper stretches than you could on your own and with time, you’ll see lasting results.
The benefits of therapist-led stretching, especially PNF, are well-documented. Studies on older adults who received PNF stretching show remarkable improvements in mobility. For example, a study published in the Journal of Gerontology found that older adults who engaged in a PNF stretching program saw a 22% increase in hamstring flexibility and a 24% improvement in hip flexibility over 12 weeks. That’s a huge gain from older people experiencing joint and muscle pain. Another study demonstrated that PNF stretching significantly improved gait and balance in older adults, reducing the risk of falls by 36% and we all know that falls after the age of 60 are one of the biggest indicators of an earlier death.
These numbers are compelling, especially if you consider that improved flexibility and balance can greatly enhance your quality of life as you age. You might be amazed at what your body can achieve with the help of a professional Stretch Life therapist. Even if you start out inflexible, consistent stretching, especially with a weekly PNF assisted stretch session, your body will feel more supple, agile and you’ll move with freedom that you never thought you’d be able to gain again.
Stretching: The Ultimate Anti-Ageing Practice
Stretching is often overlooked in discussions about anti-ageing, but it’s one of the most powerful tools available. It’s not just about staying flexible; it’s about mobility. Maintaining your ability to move freely, avoid injury, and live an active life well into old age. Regular stretching can counteract the natural decline in flexibility and mobility that comes with ageing, helping you stay youthful and vibrant and most importantly, letting you do the things you want to, when you want to without limitation.
So, next time you’re tempted to skip your stretch, remember that it’s not just about touching your toes (although that is a nice feeling!); it’s about investing in your longevity and your healthspan. Whether you stretch on your own, with a partner, or with the help of a Stretch Life therapist, the time you dedicate to stretching will have a profound impact on your physical and mental wellbeing for the long term.
Life’s short - stretch it out.
To try PNF led assisted stretching for yourself, visit our website www.stretchlife.com
