Stretching exercises to increase flexibility and reduce pain

Flexibility of muscles and joints is one of the key factors in maintaining physical health, preventing injuries and reducing chronic pain, especially in the lower back, neck and knee. Many people develop muscle stiffness and chronic pain due to a sedentary lifestyle, prolonged sitting, or improper activities. Regular stretching exercises can play an effective role in reducing these pains and increasing the quality of life by improving the range of motion and reducing muscle tension. In this article, we will learn about effective stretching exercises that can help you become more flexible and reduce everyday pain.

Four key benefits of stretching exercises

Stretching exercises, beyond what we imagine, play a fundamental role in increasing the quality of life. In the following, we discuss its four key advantages:

• Significant reduction of pain and muscle crampsStudies show that regular stretching exercises reduce pain in common areas such as the back, knees and shoulders. A systematic review of 6 clinical studies with more than 650 participants showed that five of these six studies reported a significant reduction in pain scores. Methods such as controlled static or dynamic stretching reduce chronic pain by increasing tolerance to stretching and reducing muscle tension.
• Increasing flexibility and joint range of motionFlexibility decreases with age, and this reduces motor function and risk of injury. Studies show that with just 5 to 60 minutes of daily stretching, the range of motion of the joints increases significantly. In addition, a meta-analysis showed that static stretching in sessions of less than four hours (for example, 4 minutes at a time) has a good effect on improving flexibility.
• Improving blood circulation and brain functionStretching temporarily compresses the vessels and then releases them; This process stimulates the local blood circulation and causes oxygen-rich blood to enter the tissues. A study in Physiology magazine randomly showed that the group that did stretching five days a week, the hardening of the arteries decreased and their blood flow remained younger. Also, stretching has a positive effect on mood and mental peace by reducing stress hormones such as cortisol. A new report from EatingWell points out that "doing a few minutes of stretching during work or before bed can have a significant effect on blood circulation, reducing pain and improving sleep".
• Increased LifespanA large study of more than 3,000 adults aged 46 to 65 years found that those with higher flexibility scores (using the Flexitest test) were less likely to die prematurely during approximately 13 years of follow-up. According to experts, increasing flexibility by increasing physical activity, reducing pain and improving cardiovascular health can increase lifespan.

🧘‍♂️ types of stretching: effective and practical techniques

1. Static Stretching

In this type of stretch, the muscle is held in a fixed, motionless position—usually for 20 to 60 seconds—until a gentle pressure is felt. This method is directly related to increasing the range of motion (ROM) and is especially ideal after the warm-up or during the cool-down of the exercise, because the muscle is in a relaxed state. Research has shown that static stretching improves muscle flexibility and relaxation after exercise, while reducing muscle stiffness and pain.

2. Dynamic Stretching

Dynamic stretches include controlled and dynamic movements such as walking lunges, arm twists and poppers, which increase range of motion while warming up the muscles. This type of stretching not only has a positive effect on the development of strength and jumping, but also increases blood flow and prepares the body for intense activities. Studies have shown that this type of stretching is much more effective in warming up than static stretching and better prepares metabolic ability and neuromuscular function.

3. PNF (proprioceptive neuromuscular facilitation)

PNF is an advanced technique that increases the depth and quality of stretching by combining isometric muscle contraction and then active stretching. Its two common methods are: "stretch-contraction-rest" and "CRAC", which includes mutual contraction of muscles. Some studies have shown that PNF can be more effective than static stretching, especially in improving balance and flexibility of lower body muscles, although results are sometimes mixed. In an 8-week study, the PNF group was able to improve balance and body control better than the static stretching group.

4. Special methods such as ELDOA

ELDOA (Étirements Longitudinaux avec Décoaptation Ostéo-Articulaire) is a specialized technique that aims to increase the distance between the vertebrae and open the joints, restoring balance and stability. This method is especially effective in improving the condition of the spine and reducing neck pain, and preliminary studies have shown that it can hydrate the discs and reduce inflammation. Although more research is still needed for widespread approval, the promising results, along with its biomechanical benefits, make ELDOA an attractive option for physical therapists and people with spinal problems.

What kind of tension is suitable for when?

• Before exercise: Dynamic stretching, to warm up and prepare the neuromuscular system.
• After exercise or in the evening: static stretching, for relaxation, increasing flexibility and helping recovery.
• For deep recovery: PNF, especially in physical therapy and rehabilitation programs.
• For spine problems: ELDOA, especially in cases of chronic neck or back pain.

💡 Necessary stretching exercises from the point of view of physiotherapists

1. Turning of cat breeders

How to do it: Get on your hands and knees, coordinate your breathing with the movement: lower your belly with your inhale (Cow) and arch your back with your exhale (Cat).

Benefits:

• Increasing the flexibility of the spine and reducing back and neck pain.
• Strengthening the deep muscles of the spine (erector spinae, transverse abdominis) to maintain a better posture.

When is it appropriate?

• In the morning to wake up the spine, or before/after exercise to warm up and release tension.

2. Runner's Lunge

How to perform: While one leg is in front and the knee is bent, place the other leg straight behind. Keep the body straight and stretch the thigh flexor muscles with gentle pressure.

Benefits:

• Increasing the flexibility of the front thigh and hip muscles, decreasing
• cramping due to long sitting
• Improving lower body stability and balance for running or standing.

The right time:

• Before or after activities such as slow running, walking or standing for long periods of time.

3. Pigeon Pose)

How to: First, get into a lunge position, then lower the front knee inward, keeping the back leg straight. Apply gentle back pressure while maintaining balance.

Benefits:

• Deep opening of the hip joint, stretching of the gluteal, piriformis and hip flexor muscles.
• help to reduce back pain and relax the muscles of the sitting area.

When?

• After warming up the body or at the end of leg exercises, two to three times a week, 30 to 60 seconds each time.

4. Sitting hamstring stretch

How to perform: Sitting on the floor, legs should be straight; Move the hands towards the toes and hold for 30-45 seconds.

Benefits:

• Effective stretching of the muscles behind the thigh, helping to reduce knee and thigh pain.
• Increasing range of motion for easier sitting and standing.

5. Movement Cobra

How to perform: Lie on your stomach, put your hands under your shoulders and slowly lift them up with pressure to lift your chest.

Benefits:

• Stretching the lower back and chest muscles, strengthening the back muscles.
• Improving body posture and reducing pain caused by sitting for a long time.

6. Longs with hand raising (Hip Flexor Stretch)

How to perform: Like regular lunges, only in this position, stretch one or both hands up and push back.

Benefits:

• deeper stretching of the hip flexors
• help to improve balance and reduce pressure on the spine before or after exercise.

7. standing quadriceps stretch

How to perform: Standing, grab one of the ankles and slowly pull them towards the seat, keeping the knees together.

Benefits:

• Stretching the muscles in the front of the thigh, helping to reduce knee pain
• Suitable for before or after leg exercise and running.

8. shin stretch

How to perform: Place one leg in front and place it on a wall or a high object; Bend the body forward and hold it.

Benefits:

• stretching of the Achilles tendon and the muscles of the back of the leg
• Suitable for running or sports that require strong wrists.

9. Chest Opener

How to perform: Sitting or standing, put your hands behind your back and open the chest.

Benefits:

• Fixing curvature and rounded shoulders, increasing breathing capacity
• Suitable for those who sit in front of the computer a lot.

10. Shoulder stretch with rotation

How to perform: In a sitting position, warm up and release the shoulders with gentle rotating movements.

Benefits:

• Decreasing shoulder and neck tension
• Suitable for resting or between working long hours at the desk.

⚙️ Key tips for effective and safe implementation

• Warm Up Before Stretching Before stretching, warm up with activities such as a brisk walk or stationary bike for 5 to 10 minutes. This work increases the temperature of the muscles, reduces the risk of injury and improves neuromuscular function.
• Deep and coordinated breathingControlled breathing—inhaling through the nose, exhaling with a relaxed stretch—helps increase the effect of the stretch and supports better muscle endurance. This method brings enough oxygen to the muscles and reduces tension.
• Avoid stretching to the point of painStretching should be in the "gentle stretch feeling" area, not incredible pain. If the pulling causes burning or cramping, you are probably in the zone of injury. The goal is to release and soften the muscle, not to force it.
• Jumping or "Ballistic Stretching" ProhibitedStretching with sudden movements, jumping or excessive swing (ballistic) risk injury. This method causes rapid and uncontrolled stretching of muscle fibers and tendons.
• Duration, Repetition and Continuity 30 to 60 seconds of constant stretching for each muscle, 2 to 4 times a week, focusing on the main groups. A total of at least 5 minutes of passive or static stretching per week is enough to improve flexibility and blood flow. If you devote a few minutes to stretching daily between morning and evening, the positive effects will be tangible.

🔵 conclusion

Stretching exercises, if done correctly and regularly, can have a significant effect on increasing flexibility, reducing muscle pain, and improving body movement performance. Whether you're looking to prevent injury or manage chronic pain, adding stretching to your routine can make a big difference. Before starting any exercise program, it is recommended to consult with a physiotherapist or doctor to choose exercises suitable for your physical condition. By adhering to these stretching exercises, you will take an effective step towards better health and a pain-free life.

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