Have you ever wondered why stretching feels so good? There’s nothing better than waking up in the morning and engaging in a full-body stretch. Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of our West Edmond Clinic, explained to Peloton why this sensation feels so pleasing.
Why Does Stretching Feel So Good?
There are a variety of neurological and physiological reasons why stretching feels good:
Increased Blood Flow
Stretching enhances circulation, delivering oxygen and nutrients to the muscles. “This helps the muscles recover more quickly and perform more efficiently,” says Dr. Trachman.
Muscle Tension Relief
“Stretching reduces muscle tightness and tension, providing a sense of comfort,” Dr. Trachman says.
Endorphin Release
“Endorphins are the body’s natural painkiller and mood lifter,” Dr. Trachman explains, emphasizing that stretching is an excellent way to stimulate endorphin production.
Nervous System Calming
When muscles are stretched, sensory receptors send signals to the brain that promote relief and relaxation. “This stretch reflex is known as a protective mechanism for our bodies,” Dr. Trachman says.
Improved Mind-Body Connection
Stretching can enhance the mind-body connection. “Stretching usually elicits a sense of mindfulness and awareness of oneself, bringing about feelings of relaxation and less stress,” Dr. Trachman says.
Three Feel-Good Stretches to Try
Not all stretches are created equal. Depending on your goals, you may want to try one of these three recommended stretches from Dr. Trachman.
Diaphragmatic Box Breathing
While technically a breathing exercise, diaphragmatic box breathing will deliver oxygen to your muscles and help regulate and calm the central nervous system, according to Dr. Trachman.
- Sit or lie down comfortably, placing one hand on your chest and the other on your abdomen.
- Breathe in through your nose for four seconds, feeling your abdomen rise.
- Hold for four seconds, then slowly exhale through your mouth for four seconds, and hold one last time for four seconds.
- Repeat several times, focusing on deep, controlled breaths.
Chest Doorway Stretch
A chest doorway stretch is a great way to open up your upper body and relieve tension in the chest, shoulder, and neck, Dr. Trachman says.
- Stand in a doorway with arms bent at 90 degrees and forearms pressed against the door frame.
- Step one foot forward and gently lean your chest forward until a stretch is felt across the chest.
- Hold for 30 to 60 seconds.
- Step back, pause, and then repeat.
Thoracic Spine Extension
This stretch is recommended to improve upper back mobility and reduce stiffness.
- Lie on your back with a foam roller under your shoulder blades. (If you don’t have a foam roller, use a large, rolled-up towel.)
- Place your hands behind your head, elbows slightly forward, and gently extend your upper back over the roller, keeping your lower back neutral.
- Focus on opening your chest.
- Relax into the extension for five to 10 seconds.
- Sit back up to rest, then repeat five to 10 more times.
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