How To Make Stretching a Habit

You likely know the importance of stretching before and after working out. But stretching should not be strictly reserved for workouts; it is an essential activity everyone could benefit from doing on a regular basis. 

Muscles shorten and tighten when they are not stretched, leading to increased risk of injuries and other health issues. Stretching your muscles regularly not only decreases these risks, but also improves your body’s range of motion, increases blood circulation, relieves muscle tension, and helps your posture. It can also make your everyday tasks easier and help elevate your workouts.

Below are some tips on how you can incorporate stretching into your daily routine (even on your rest days). 

Start Small

You don’t need to stretch for hours a day to get benefits from stretching. If stretching isn’t already a part of your daily routine, commit to just a few minutes. If your body is tight and you’re avoiding the discomfort that comes from stretching, set an incredibly small goal, even 30 seconds to start. Stretching is like any other exercise: you will feel great when you’ve done it, so you might be surprised that you will want to stretch more once you’ve gotten started.

Explore Stretches

Stretching isn’t always as simple as kicking into a pose. Spend some time researching stretches that will work best for you. You might discover stretches for your body that you hadn’t considered, or you might find modifications that take into account your fitness levels. This is especially helpful if you have a particular issue you’d like to address (i.e. tight hamstrings) or a goal you’re working towards (i.e. doing the splits).

You can also search for stretching routine videos to follow along. Not only will these guide you through a deeper stretch, but they will also help you discover stretches that suit you best. Here are a couple of videos to get you started:

Bowflex | The Five-Minute Full Body Stretch (5 minutes)

Full Body Stretching Routine (15 minutes) 

Beginner Flexibility Routine (30 minutes)

Set a Time 

Take a look at your schedule and look for times when you can squeeze in a couple of stretches. Again, you don’t need to stretch for hours at a time. You can schedule one session or spread out your stretches throughout the day. If you work out daily, you can simply set a few minutes of your workout aside to incorporate it into your routine. Otherwise, consider stretching for a couple of minutes as soon as you wake up or before going to bed. Once you figure out a time that works for you, put it on your calendar and track your new habit. 

Give Yourself a Break

It’s hard to develop new habits, and it’s possible that you might forget to stretch. If this happens, make sure not to feel guilty about it. Instead, think of all the stretching you have done and how great that is for your body. Just pick it up again and keep going.

Keep in mind that stretching can make you sore, just like lifting weights. If you’re stretching more than you usually do, make sure to give yourself time to rest and recover.

Get Creative

One of the greatest things about stretching is that it can be done anywhere and at any time. You can stretch while standing up, sitting down, or lying down. Take advantage of this! If you struggle to get out of bed in the morning, do some wrist and ankle rotations on your back. If you’re crunched for time, stretch your arms and touch your toes while you shower. If you’re feeling antsy at work, roll your neck and shoulders from your desk. Keep looking for ways to stretch during your regular activities; your body will thank you for it.