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Stretching

Definition

Stretching every day can improve your mood, and physical performance.

How to Do It

Static stretches involve holding your body in a position that causes muscles to stretch. During dynamic stretches, you are always in motion.

Static Stretch Example: Interlock your fingers with your palms facing away from your chest. Then push your hands away from your chest to stretch your upper back muscles. Hold this pose for 8-12 seconds.

Dynamic Stretch Example: rotate your arms forward and backward in a circular motion. This should stretch your shoulders.

Look online for more examples of static and dynamic stretches. You should do both types.

Benefits

May increase physical performance and help prevent injuries[6]
May relieve stress[2] and anxiety[1]
May improve focus[1]
May increase productivity[4]

Time Commitment

5-10 minutes

Why it works

You hold tension in your muscles, which causes/maintains stress. Stretching releases tension in your muscles, thereby making you less stressed, and anxious[5].
It has been suggested that a reduction in anxiety is what causes improved focus after stretching[1].
A general improvement in mood is associated with productivity[4], and stretching improves mood (anxiety, stress and focus).

Suggested Frequency

Daily

Supporting Studies and Articles

Side Effects

Immediately after static stretching, muscle strength can be temporarily lost[3].
Stretching too far can cause unnecessary discomfort. Do not stretch past a comfortable position.

Gurus/Celebrities/Doing it

Madonna

Ruth Bader Ginsberg

Oprah

Ryan Reynolds

Rating

Recommended Habit

Category Health/Productivity/Mood:

Mood
Productivity
Health

Notes

Stretching can be incorporated into a mindfulness routine to enhance mental benefits.
If you enjoy stretching, why not try yoga or pilates?
If stretching before exercise, focus on dynamic stretches so that you don’t lose your strength.