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
- https://www.researchgate.net/profile/Mizuki_Sudo/publication/285435899_Effects_of_acute_static_stretching_on_visual_search_performance_and_mood_state/links/568c41ce08ae71d5cd04c492.pdf
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.10194
- https://link.springer.com/article/10.2165/00007256-200737030-00003
- https://www.journals.uchicago.edu/doi/abs/10.1086/681096
- https://www.healthline.com/health/benefits-of-stretching#types
- https://www.tandfonline.com/doi/abs/10.1179/108331904225007078
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.
