It’s well-established that stretching during exercise can prevent injuries and improve performance. But stretching may provide a range of health benefits even when you’re not working out. Daily stretching can improve circulation, enhance posture, and promote mental health, to name a few perks. Growing evidence suggests it may improve blood sugar levels and joint health, too.
Research on stretching and blood sugar levels is still in the early stages, but the evidence so far is promising, according to Ryan Marker, PhD, DPT, a physical therapist and assistant professor of physical medicine and rehabilitation at the University of Colorado Anschutz. “Several studies have shown that static stretching can produce similar decreases in blood sugar as those seen in response to aerobic and resistance exercise, both in the short and long term,” Marker said.
It’s worth noting that the bulk of research has been conducted in people with diabetes, so it’s unclear whether stretching could improve blood sugar levels in the general population.
Still, there’s reason to suggest it could. When you move your body, your blood sugar can decrease because your muscles use blood glucose, or sugar, for fuel, Marker explained. Consistent and prolonged stretching could trigger this effect, potentially improving insulin sensitivity and glycemic control over the long term, according to Manoj Sharma, MBBS, PhD, a professor of social and behavioral health at the University of Nevada, Las Vegas’s School of Public Health.
Perhaps a more obvious perk of stretching is that it can also benefit your joints.
Static stretching—a type of stretching in which a position is held for a period of time—helps both maintain and increase a person’s range of motion, Marker said. When you improve your range of motion, your overall flexibility and mobility increases. This, in turn, reduces the stress placed on your joints during daily activities and exercise, he added.
Additionally, even a brief round of stretches can combat muscle stiffness, research shows. Reducing muscle stiffness promotes blood circulation to the joints and reduces pain, according to Sharma.
To get the most out of your stretching routine, Marker suggests following the guidance laid out by the American College of Sports Medicine.
One recommendation is to push each stretch to the point of initial tightness or discomfort. “Generally speaking, stretching will be more effective the more it can be pushed into discomfort,” Marker said.
While you should try to hold the pose as long as you can, he added, a general rule of thumb is 10 to 30 seconds per stretch, aiming for a total of about 90 seconds over the course of the day. Older adults should prolong the duration of their stretches to 30 to 60 seconds per position, Marker advised.
For blood sugar purposes, however, daily stretching sessions lasting between 20 and 40 minutes appear to be more effective than short, sporadic stretch breaks, Marker said. “These sessions tend to include eight to 10 different stretches of large upper and lower body muscles, with four 30-second holds each,” he added.
In general, aim to stretch daily, or at least two to three days a week if you can.
Sharma recommends the following stretches:
- Seated calf raises: Sit and raise your heels to full extension.
- Cat-cow pose: On a mat, position yourself on all fours, planting your palms and knees on the ground, then alternate between arching and rounding your back.
- Child’s pose: On a mat, kneel, rest your chest down, and extend your arms forward.
- Wrist stretches: Rotate your wrist and extend your fingers.
- Shoulder stretches: Lift your shoulders toward your head, then pinch them back and pull them down toward your back.
- Neck stretches: Tuck your chin, tilt your head side to side, and rotate your neck left to right.
While it’s good to push yourself, you want to be wary of overexertion, which could lead to injury, Marker warned. If you feel pain while stretching or are unsure about your form, consult a certified fitness professional.
