The How And Why We Stretch

Have you ever been sitting or driving for a long time, and when you finally stand up, without thinking you spread your arms up to the sky, take a deep breath and stretch? Or watched a baby wake up from a deep sleep, spreading their arms and legs like a starfish?

We have been doing this since we were born, consciously and unconsciously. And what never changes is how good it feels!

But why do we do it?

There is a deeply instinctual reason we reach for that release. Did you know that this kind of stretch has a name? I call it the starfish stretch but it’s actually called Pandiculation, it’s the scientific term for that delicious, full body wake-up stretch with a nice big yawn. And it’s your nervous system’s way of hitting the reset button.

Why Do We Pandiculate (Or What I call the “Starfish” Stretch)

Short and stiff muscles is not only uncomfortable, it literally affects your posture and how your body moves and performs. And when your body senses this stiffness or muscular inactivity, it “reboots” the nerves that controls your muscle contraction to ease the muscle tension that accumulated due to a lack of movement.

How is this different than regular stretching? It’s different in two ways. One, its involuntary, this process is an automatic response. And two, your muscles are elongating and contracting while you are stretching. Meaning, you are pulling your muscles in one direction while pushing in the opposite direction at the same time. And with general stretching, whether active or passive, it is intentional. You are doing the stretching.

Why We Should Stretch More

Our body takes care of the involuntary stretch we need. Let’s talk about how we can actively stretch to improve our well being.

As an Orthopedic Medical Massage Therapist, I constantly talk about how preventing the shortening of our muscles is an important part of keeping a healthy musculoskeletal posture and range of motion. Stretching deliberately expands and flexes specific muscle groups to improve elasticity and achieve a comfortable muscle tone. And when you are still for long periods of time, your muscles can become stiff, short (in length) and even affect your circulation.

Let’s go a little deeper:

The Blood Flow Rush

• When you stretch a muscle, your body responds by widening the blood vessels in that area. This allows more blood to flow to and through your tissues while helping your body clear out metabolic waste products [2,3].

The Relaxation Response

• Research shows that static stretching activates your parasympathetic nervous system (that’s the network responsible for “Rest and Digest” functions), while inhibiting your sympathetic system (your “Fight or Flight”). This helps lower your heart rate after the initial stretch and induces a deep sense of calm, effectively melting away that neuromuscular tension [3].

The Endorphin Boost

• Stretching is also thought to trigger the release of endorphins, the body’s natural painkillers. These chemicals bind to receptors in your brain to create a mild feeling of euphoria, which might explain why that morning stretch feels so good after sleeping curled up like a ball.

So the answer lies in a combination of increased circulation, nervous system’s activation, and hormone release. But the benefits go far beyond just “waking up” your muscles and getting an endorphin hit.

The Hidden Benefits of Stretching

If you incorporate and maintain a regular stretching routine, there are long term benefits for your body and your mind.

Regular stretching increases the flexibility of your muscles, tendons, and connective tissues, improving your Range of Motion. Many of us sit stagnant for many hours, working, driving or enjoying our devices at home. But if you incorporating stretching breaks, it does more than just decrease muscle stiffness, and increase blood flow. Stretching is also a boost for your mood. After sitting for a long time, your mind and body definitely needs that nervous system reset.

Research supports engaging in stretching after sitting for longer periods of time or adding exercises like Yoga to your wellness routine, can also lead to a reduction in feelings of anxiety, depression, and fatigue [1].

Make the Right Moves For Your Body

If you are using stretching as a part of your exercise routine, then you want to make sure you are doing the right stretches for your activity. There are different ways to stretch. Active stretching is when you contract one muscle to stretch the opposing muscle (like when you lie on the floor and lift your leg up in the air). Dynamic stretching movements that loosen your muscles (like hip circles). Passive stretching is when another person or tool help you stretch. And Static stretching is when you hold a pose to stretch. Each one is important with it’s own purpose. The wrong stretch can do more damage than good. Remember, you don’t need to push to the point of pain. Talk to a trainer to learn tips like: low force stretching held for about 30 seconds is incredibly effective at creating long term flexibility. There is so much tried and true research and science in kinesiology that can help you train effectively and safely.

With or without a regular exercise routine, your body is built to move, and you can do it with a stretch. So the next time you feel the urge to stretch like a starfish, lean into it! Your body knows exactly what it needs :-)

Stretching is a subject that is near and dear to my heart. If you want to learn more, don't forget to check out my articles “Does Length Really Matter? Yes!” and “Two Tips That Actually Work…” for more tips on the importance of stretching and how you can use it to help with pain.

Article written by Diana Gordon, LMT, OMMS  

As a professional Licensed Massage Therapist for 23 years, I've had the privilege of learning, growing, and sharing with my clients. I’m grateful to share what I’ve learned with you. I’m not a doctor, so if you have pre-existing conditions or any medical concerns, it’s always best to consult your medical physician before starting any new activity or treatment.

Citations

1. Stretching Physiology & Cognitive Benefits: Wikipedia. Stretching. www.en.wikipedia.org/wiki/stretching

2. Post-Exercise Stretching & Blood Flow: Frontiers in Physiology. www.frontiersin.org

3. The Benefits of Flexibility and Stretching: LibreTexts Medicine. www.med.libretexts.org