by James - This article may contain affiliate links.
Tension in muscles can lead to poor posture and injuries, including lower back and knee pain. Stretching exercises can help you release the tightness. But is it ok to stretch multiple times a day?
It’s OK to stretch several times a day as it helps you increase your range of motion and improve your flexibility faster. It’s better to stretch every day for a short time instead of stretching for a longer time but fewer times a week. Keep moving throughout the day, and don’t sit for more than one hour at a time.
Read on as we explore how many times you should stretch throughout the day and the benefits of stretching.
We’ll also introduce tips to avoid overstretching and some stretches that work all your muscles.
Contents
How Often Should You Stretch? ?
The more regularly you stretch, the more progress you’ll see. As long as you’re not overdoing it, stretching two or three times a day can help you with painful and tight muscles.
Remember that you should focus on having a routine rather than the number of sessions.
It doesn’t matter whether you stretch in the morning or evening.
If you’re worried that you may overstretch some muscles, you can incorporate basic stretches into your routine and spread them across different times of the day.
Whether you’re an athlete or sitting on the couch all day, you can benefit from stretching multiple times a day.
However, remember to give your body enough time to relax and help your muscles regain their elasticity.
Start with three days a week and then increase it to six times a week.
Ensure you are properly hydrated during stretching and exercise to prevent injuries. Try our top three flavored water brands below for a healthy refreshment.
What Are the Benefits of Stretching? ?
Stretching has many physical and mental benefits; here are some of them:
Improved Flexibility and Range of Motion
If you have a busy schedule and your job involves constant sitting, you’re likely to have short back, hips, and knees muscles.
These shorter muscles tend to cause pain in your back and knees.
Additionally, stiff or tight shoulders can cause discomfort and decrease your range of motion.
If the tension is left untreated, it will lead to neck pain and tension headaches.
Improved flexibility increases the range of motion, which helps you with daily activities, boosts your performance during a workout, and reduces the chance of injury.
Increased Blood Circulation
Stretching supports your overall function by increasing blood flow in your body, reducing stress, and delivering oxygen to your muscles.
Most other benefits of stretching come from this increased blood flow.
Better Mood
Stretching not only helps with muscle tightness but also has some health benefits.
A 2013 study showed that people who stretch for ten minutes after work are less anxious and more energetic than those who don’t.
Another study done in 2019 found that people with chronic insomnia reported improved sleep and anxiety within three months after stretching four times per week.
Better Posture
Stretching can make your body more balanced, improve your posture, and reduce the risk of injury.
Slouched posture, caused by tightened muscles, can stress your joints and cause back or neck pain.
That’s particularly the case when you hunch your back sitting at a desk.
How Long Does It Take To Improve Flexibility? ?♂️
It generally takes around three or four weeks to see the first signs of improvement in your flexibility.
You may have to stay persistent for a year before getting to your desired level of flexibility.
So don’t try to rush things and force your body to get there faster.
Target both sides of your body equally.
You may have a dominant side, leading you to stretch that side more than the other because it feels more comfortable.
For example, if your left arm is stronger than your right arm, you may feel more comfortable doing arm circles with the left arm and ignore the right arm.
However, this way, you’ll overtrain one side and leave out the other side.
Asymmetrical flexibility can lead to more injuries because you may unknowingly strain the less flexible part.
For example, do flexibility exercises that target your calves, shoulders, or hips instead of focusing on a single, isolated muscle.
Best Stretches to Do Throughout the Day ?♀️
Here are some stretches for both the upper body and lower body.
Hold each stretch for 15 to 60 seconds, depending on your strength, to get the best results.
If you feel any pain, stop the stretch and consult an expert.
1. Upper-Body Stretches
Everyday activities such as texting, long sitting, or carrying heavy bags can create tension in your shoulders, neck, and back.
These stretches will help you release the tension.
Wide-legged Standing Forward Bend
Stand with your legs more than hip-width apart, with your hands interlaced behind you and your chest open.
Keep your toes pointing forward, and don’t lock your knees.
Then hinge forward at your hips and reach over your head with your hands.
Don’t hold your head tight and tuck your chin to your chest.
Hold the stretch, then slowly go back to the starting position.
Cross Arm Stretch
Cross your left arm in front of your body at your chest height and support it with your other hand.
Then gently pull your left hand toward your body to feel the stretch in your triceps.
Hold the stretch, then repeat the movement with your other hand.
The movement targets the rotator cuff muscles.
You should feel comfortably stretched in the rear shoulders.
Reverse Prayer Pose
You can do this pose while seated or standing.
Extend your arms at your sides, bend your elbows and bring your hands behind while your palms touch each other and your fingers face down.
Now flip your hands to the reverse direction so that your fingers are facing up.
Press your palms together, draw your shoulder slightly back and open your chest.
Hold the position, then release.
This pose mainly targets your shoulder and wrists.
2. Lower-Body Stretches
Tight hamstrings, hips, and quads will lead to postural problems, back pain, and decreased overall physical performance in exercising and daily activities.
By incorporating proper stretches into your workout, you can loosen up the tightness in your lower body.
Leg Swings
Stand in a comfortable position with your back straight and your hands on your hips.
Lift one leg straight and move it forward. Then move your leg in the opposite direction (i.e., backward) in a controlled manner.
Remember not to bend your moving knee; it should have a slight, comfortable bend.
Also, avoid hunching or bending your back, especially while swinging forward.
This exercise is excellent for warming up hip flexors and increasing their range of motion and mobility.
Here’s how to do it:
Lying Hamstring Stretch
Lie down on your back. Slowly bring your left leg up and keep your right leg on the floor.
You can bend your right leg to increase comfort.
Next, wrap your hands around your knee and lift that leg in until you feel a stretch in your hamstrings.
Hold the position for a few seconds and then switch legs.
You can also use a yoga strap to increase the stretch.
Tumaz Yoga Strap, our overall best in the list below, is available on Amazon. It is a great option to buy.
These straps give you extra stability because they don’t stretch.
The special knitting technique gives them additional strength, so you can also use these straps for plenty of other exercises.
3. Full-Body Stretch
In addition to the above upper and lower body stretches, you can also perform a full-body stretch.
It’s easy and can alleviate stiffness in many major muscles.
Lie down on the ground in a comfortably stretched position.
Raise your hands and slowly move them above your head until they reach the floor.
Point your toes to stretch your calves while your hands are on the floor.
Bottom Line ?
You shouldn’t limit stretching to once a day.
Stretching releases the tension in your muscles, increases your flexibility and has many other benefits.
However, be careful not to overdo it.
Putting too much pressure on your muscles is never a good thing.
Last update on 2023-09-24 / Affiliate links / Images from Amazon Product Advertising API
