By Rita La Rosa Loud, B.S.
Prior to exploring advantages exclusively with flexibility training, Westcott and La Rosa Loud’s conclusive studies combining strength training with stretching demonstrated a 20% increase in strength (“Stretching for Strength,” Fitness Management, May 1999; June 2000). Our research also showed greater improvement in joint flexibility than those who performed strength training only (“Innovative stretching approach helps adults and seniors stay limber and strong,” April 2025, pg. 6). Combining stretching and strength exercise is both effective and time-efficient.
Traditional stretching methods
Dynamic and static stretching are two popular stretch techniques that prepare the muscles for daily physical activities. Dynamic stretching uses active movements to keep your muscles flexible and make day-to-day activities easier to do. Static stretches held for 30 to 60 seconds improve muscle flexibility, range of motion, and joint stability. Both approaches support your overall physical health.
Advantages of stretching
Incorporating regular stretching boost serotonin levels, which regulate mood, reduce stress, enhance mental lucidity, improve sleep, and essentially quality of life. Keeping muscles flexible and strong supports proper body alignment, improves balance and coordination, and helps avoid risk of injury, e.g., from falling. Also, habitual stretching primes muscles for a variety of physical, recreational, and athletic engagement by maintaining muscle length and flexibility. Subsequently, daily stretching makes movements of daily life and sport activities much easier to perform with minimal pain and discomfort.
Supplemental stretching bonuses
Participation in daily stretching (dynamic or static), enhances overall physical health and mental well-being. Daily stretching alleviates tight muscles due to everyday stress and anxiety. Here’s an example. Bombarded by nerve-wracking news and world events, Francine’s neck and shoulders stiffen followed by a blinding headache. Certainly, muscle tension leads to lingering pain, discomfort we would rather live without. Good news! Targeting those areas with daily stretching reduces muscle stiffness and relieves tension headaches.
Consistently stretching tight hips, back, neck, and shoulders increase flexibility throughout the body. Often these tense muscles contribute to poor posture and lower back strain. For instance, stretching taut hip flexors is helpful in alleviating chronic back pain.
A complete stretching regimen creates greater blood flow to muscles. The increase in blood flow promotes muscular relaxation and enhances circulation that eases post-workout soreness. So, your daily activities of living and favored physical activities can be safely and effectively done with ease.
Stretching improves posture, alignment, flexibility, spinal mobility, movement range, and sport performance. It reduces stress, back pain, muscle tension, headaches, and lowers injury risk. Stretching also improves mood, mental clarity and overall well-being. For more bangs for your buck, blend resistance training with stretching to enhance muscle strength. Stretching programs are offered at local YMCAs, senior wellness establishments, and community health and fitness facilities.
The Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College has an adult fitness program that includes resistance training, cardio, stretching and functional exercise. We are located at Presidents Place, 1250 Hancock St., Quincy. Call 617-405-5978 to tour, inquire about complimentary training and obtain registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
