As we all know, every May 27 is Children’s Day. In commemoration of this year’s celebration, I would like to share a story.
Sometime in the 1980s, my paternal grandmother visited us after my mother had one of my siblings.
I noticed that she was always putting a black substance made from tobacco leaves and other ingredients on her tongue.
Because my maternal grandmother also indulged in it, I became curious, and the urge to have a taste of whatever the two old women put in their mouths grew stronger by the day.
I eventually had a taste when no one was around, but I got more than I bargained for.
I experienced severe dizziness and sweated profusely.
I did not have the courage to share the experience with anyone until I became an adult.
Children watch what adults do and often imitate them.
This is another reminder that all medications and potentially harmful substances should be kept out of the reach of children.
This week, we return to the subject of physical activity. Let us look at what stretching can do for our health.
Stretching is a form of physical exercise that involves placing a body part in a specific position to lengthen and elongate a muscle or muscle group, thereby enhancing its flexibility and elasticity.
Let us consider some of its benefits:
Can boost brain health
A 2019 study published in SAGE Journals found that stretching can have a positive effect on mood and cognitive function. After inactive young adults participated in 10 minutes of yoga techniques and stretching exercises, they reported lower levels of tension, anxiety, depression, anger, fatigue and confusion.
The study authors also noted an association between improved mood and enhanced cognitive performance, including learning, thinking, memory, problem-solving and decision-making.
While further research is needed to determine the exact mechanisms involved, the researchers suggested that stretching may influence neurotransmitters in the brain, such as serotonin, a hormone associated with mood and emotions. They also observed that participants’ tension-anxiety scores decreased after just 10 minutes of stretching.
Can promote heart health
Leg stretching may provide significant cardiovascular benefits, according to a 2020 study published in the Journal of Physiology.
Researchers divided healthy adults into two groups. One group performed stretching exercises focused on the hips, knees and ankles five times a week for 12 weeks, while the other group did not stretch.
At the end of the study, the stretching group showed improved blood flow, reduced arterial stiffness and lower blood pressure. Because reduced blood flow is a risk factor for cardiovascular disease, diabetes and stroke, the researchers suggested that regular leg stretching may help reduce the risk of these conditions, especially among people with limited mobility.
Has been shown to improve sleep quality
A group of international researchers examined the effects of stretching and resistance training on chronic insomnia, a sleep disorder that affects between 10 and 30 per cent of adults, according to the Sleep Foundation.
The findings, published in the Brazilian Journal of Psychiatry in 2019, showed that participants who engaged in stretching and resistance training experienced significantly greater improvements in insomnia severity, sleep latency (the time it takes to fall asleep), wakefulness after sleep onset, sleep efficiency and overall sleep duration than those in the control group.
Can reduce back pain
A 2015 study published in the Journal of Physical Therapy Science found that participants suffering from posture-related back, shoulder, neck or pelvic pain who practised a 20-minute stretching routine reported lower pain levels within the first week.
The authors cited similar findings from other studies, including one in which participants experienced significantly reduced neck and shoulder pain after four weeks of stretching exercises.
In addition, researchers from the United Kingdom who conducted a systematic review in 2016 found that exercise programmes combining flexibility, muscular strength and aerobic activity could help manage non-specific chronic back pain. Specifically, stretching the back muscles and ligaments may improve range of motion and encourage better movement patterns.
May help support mobility in older adults
According to a systematic review and meta-analysis of 24 clinical trials published in Topics in Geriatric Rehabilitation, older adults who stretched regularly showed improvements in gait speed, hip flexor range of motion and ankle dorsiflexion (lifting the foot toward the shin) compared with those in the control group.
The researchers concluded that stretching may help counter age-related declines in mobility.
Improves posture
Muscle imbalances are common and can contribute to poor posture. A 2024 review found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and promote proper body alignment. This, in turn, may help improve posture.
Increases flexibility
Regular stretching can improve flexibility, which is essential for overall health. Enhanced flexibility can make everyday activities easier to perform and may help delay the decline in mobility that often accompanies ageing.
Increases range of motion
Being able to move a joint through its full range of motion allows for greater freedom of movement. Stretching regularly can help increase range of motion and reduce the risk of injury.
Improves performance in physical activities
Performing dynamic stretches before physical activity has been shown to prepare muscles for exercise or sports participation. It may also improve athletic performance.
Increases blood flow to muscles
Regular stretching may improve circulation, increasing blood flow to muscles. Better circulation can shorten recovery time and reduce muscle soreness, also known as delayed onset muscle soreness (DOMS).
According to Ellen Barrett, a Kripalu-certified yoga teacher and ACE-certified group fitness instructor, daily stretching also promotes tension release.
“Stretching can release and soothe muscular tension, especially in the shoulders and neck. Most people don’t even realise how tight they are until they intentionally stretch,” she says. “In fact, the time spent focusing on stretching can have a positive mind-body effect.”
Barrett further notes: “I’ve seen it in myself and in my clients. Stretching helps increase, or at least maintain, mobility, and mobility is key to youthfulness and functionality.”
Marissa Miller, an ACE-certified personal trainer, says: “As we age, our muscles and connective tissues tend to tighten, so daily stretching can offset some of that discomfort while optimising flexibility.”
A study titled The Benefits of Static Stretching on Health: A Systematic Review by Semir Mašić and colleagues concluded that static stretching is an effective and safe method for improving flexibility and range of motion, preventing muscle atrophy, enhancing physical function and improving quality of life, with minimal risk of injury.