Stretching and Flexibility

Stretching—exercise designed to lengthen your muscles and tendons—is another powerful tool for bringing balance and relaxation to your life. In this case, you are countering the tension of exercise, strength training, and daily activity with the conscious lengthening of muscles. Stretching improves flexibility, bolsters the range of motion of the joints, boosts circulation, promotes better posture, and relieves stress. Moreover, stretching is one relaxation technique that you can take everywhere you go and use whenever you want.

Why Stretching and Flexibility Work

When you’re stressed, your muscles often tense up, leaving you feeling tight and uncomfortable. Stretching undoes this damage, relaxing your muscles and promoting well-being. Stretching as a part of yoga, tai chi, and other forms of moving meditation has mental benefits as well because the physical activity is tied to disciplined thoughts, bringing the body and mind into balance.

Popular Stretching Methods

There are indicating that yoga was first practiced in 2000 BCE in India, but yoga’s benefits are now well known and experienced across the globe. The term derives from the Sanskrit for “to join or bring together” and refers to unifying mental, physical, and spiritual energies. Practically speaking, yoga is a system of postures, or asanas, that help you to control your body and mind through focused breathing and contemplative stretching. For more on yoga and step-by-step instructions for the most common yoga postures, see the Quamut guide to Yoga.

Tai chi is another ancient form of meditative exercise. The Chinese martial art, which was formalized in the 17th century, brings tranquility through slow, graceful movements called forms. There are more than 100 forms within the discipline, but you can receive great benefits from practicing a much smaller sample. For more on tai chi and step-by-step instructions for tai chi forms, see the Quamut guide to Tai Chi.

How to Stretch

Stretching is simple, but always use the following procedure to prevent injury and get the most out of stretching.

Warm up: Do some low-intensity walking for five minutes to warm up so that your muscles aren’t cold and prone to injury when you begin stretching.
Concentrate: Focus your mind on the body part you’re stretching so that you’re attentive to how your muscles and joints feel as they are being stretched.
Stretch: Go into the stretch in a slow, controlled motion.
Hold: Hold the position steadily for at least 30 seconds without bouncing or jerking.
Breathe: Breathe slowly and in sync with the motion.

How to Stretch Your Lower Back

This simple movement can help relieve stress and improve flexibility and comfort, not just in the lower back. Repeat the stretch five times, gradually increasing your range of motion each time.

Start on your hands and knees with your back parallel to the floor.
Raise your head slowly, allowing your stomach to press slightly toward the floor, arching your back.
Drop your chin to your chest, and stretch your spine in the opposite direction.