The Science of Stretching
- Sana Lifestyle
- 7 minutes ago
- 2 min read
Statistics…
• Women generally possess greater overall mobility (65% vs 60%).
• Better flexibility (71% vs 65%) than men.
• Stretching is most commonly performed 1–5 times a week.
Did You Know?
- Research indicates that women often show significantly higher gains in joint range of motion (ROM) after long-term, consistent stretching.
- During pregnancy, the body produces a hormone called relaxin, which naturally increases joint and ligament laxity. This aids in childbirth.
- Specific abdominal and “knee-to-chest” stretching has been clinically shown to reduce the intensity and duration of primary dysmenorrhea (menstrual cramps) by improving oxygenation and lymphatic drainage in the pelvic region.
- 10 minutes of daily stretching before sleep can decrease vasomotor symptoms (like hot flashes), psychological and somatic symptoms associated with menopause.
- Studies at The Ohio State University Wexner Medical Center have shown that stretching, particularly through yoga, can offer specific recovery benefits for women battling breast cancer.
Benefits…
Cardiovascular & Longevity
- Regular stretching (5+ days/week) is associated with a 20% lower risk of all-cause mortality and a 25% lower risk of cardiovascular mortality.
- Reduces arterial stiffness and improves vascular endothelial function, particularly in middle-aged and older women.
- Routine leg stretching can lead to lower resting heart rate and diastolic blood pressure.
Hormonal & Mental Health Support
- A 3-week programme of 10 minutes of daily stretching before sleep has been shown to decrease menopausal / depressive symptoms.
- Stretching increases serotonin levels.
- Daily stretching for 15 minutes can suppress sympathetic nervous activity and increase parasympathetic activity.
Physical Function & Pain Management
- Manage chronic musculoskeletal pain.
- It counteracts age-related declines in flexibility, maintaining the ability to perform daily tasks.
- Injury prevention.
Red Flags...
Avoid stretching if you have inflammation/ areas that are red, hot, swollen, or actively infected. Also avoid if you feel numbness, tingling, or ‘pins and needles’.
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