What Happens to Your Body When You Stretch Every Day

Stretching may not sound as impactful as lifting weights or as relaxing as a bubble bath, but daily stretching has a surprising number of health benefits that can be felt in as little as a few minutes a day.  “Everyone can benefit from frequent stretching. As someone who works primarily with corporate employees who sit at desks most of their days, stretching is extremely important to incorporate on a daily basis,” says Mandy Enright M.S., RDN, RYT. Whether you’re a runner, weight lifter or spend your days behind a desk, adding stretching to your daily routine can help you move more easily, recover more quickly from stress, sleep more soundly, and even reduce your risk of injury. 

Getting started with a regular stretching routine may feel like just another task, but you’ll notice big benefits from just a small amount of effort each day. Here are some of the ways daily stretching can improve your health and well-being.

You’ll Be More Flexible

“Daily stretching can significantly improve flexibility and joint range of motion, facilitating smoother and more efficient movement,” says Robin Valadares, PT, MSc PT. In one small study, six weeks of a daily five-minute lower-body stretching practice improved flexibility and maximum strength levels.

A slightly larger study found that between 10 and 60 minutes of daily stretching can significantly increase your range of motion. Improved flexibility benefits everyone from athletes to office workers and anyone who plans on getting older, as it helps improve posture, balance, and reduces the risk of injury.

You May Prevent Injuries

Prioritizing stretching may be one of the best ways to prevent injuries, whether you’re an athlete or not. “Sudden, quick movements can often lead to injuries if the body isn’t trained to adapt to some of these scenarios. Also, tight muscles are more prone to injury, like a rubber band that can snap,” says Enright. 

This is especially true before you exercise. Studies have found that dynamic stretching (think walking lunges and arm circles) before physical activity may reduce your risk of injury. But, even sedentary individuals may see fewer injuries with daily stretching. “Adults who sit all day at work can become extremely prone to injury due to tight muscles and stiff joints,” says Enright. 

You May Sleep Better 

Aside from being part of a relaxing bedtime routine, taking time to stretch may actually help you sleep better. “Stretching before bed can help promote better blood flow and relax the body, which in turn can lead to a better night’s sleep,” says Enright. 

Some evidence suggests that nightly stretching may reduce insomnia severity, increase sleep efficiency and reduce waking after falling asleep for people who struggle with sleep disorders. The mechanisms behind this benefit are both physical and psychological, helping to relieve muscle tension and enhance circulation while also providing a mood boost and reducing stress.

Not sure where to start? Try these 8 stretches for a better night’s sleep. 

You’ll Have Less Pain

Make stretching a part of your routine, and you may find you experience less soreness and pain now, and as you get older. This is especially true if you spend a large portion of your time in a chair. In one study, desk workers who spent just ten minutes completing a stretching activity twice a week for twelve weeks reported significantly lower levels of pain in their neck, shoulders, lower back, upper back and feet.

And it’s never too early to start training your body for getting older. “Stretching can help maintain overall independence and mobility as we age. You can continue to do more activities of daily living (ADLs) without pain or complication, thanks to improving flexibility and range of motion,” says Enright. 

You’re Blood Flow May Improve

Stretching after exercise may help your blood vessels recover more quickly, improving blood flow and potentially influencing the risk of heart disease and cardiac events in the future. A study on healthy young adults found that those who stretched after exercise had only a 25 percent decline in blood vessel function versus a 50 percent decline in those who did not stretch. These results lead researchers to believe that stretching may help your blood vessels be more resistant to stress.

Tips For Stretching More Regularly

Not sure how to get a daily stretch routine to stick? Experts recommend these strategies: 

• Make stretching fit into your current routine: “Stretching doesn’t have to be a major commitment of time. You can multitask stretching in your workday right at your desk, in your seat, and even while walking,” says Enright. 
• Set a reminder: “Stretching during breaks from prolonged sitting can alleviate muscle stiffness,” says Valadares. Set a timer to remind you to stand up and take a quick stretch break after every hour of sitting. 
• Start small. You don’t need a 30-minute stretch session to see big benefits. Many of the studies mentioned saw improvements with as little as 5 to 10 minutes of stretching each day. Add this into your routine or make a point to perform one to two minute stretches a few times per day. 
• Pair it with another activity: Add a few stretches to things you already do every day, such as waiting for your coffee to brew, brushing your teeth, or watching your favorite TV show after work. 

The Bottom Line

You don’t need to spend hours stretching to feel the benefits. Just a few minutes a day can improve your flexibility, help prevent injuries, reduce pain, and support better sleep and circulation. When you start your day with a few gentle stretches, sneak them into your work breaks, or add a nightly stretch session to your bedtime routine, a daily stretching habit is a simple and effective way to feel your best.