Close • Posted by just now. If you're still not convinced that stretching to relieve soreness is a waste of time, a number of studies may shed some more light on the issue. 1. any of the products or services that are advertised on the web site. Privacy Policy Step your right foot forward into a lunge with your back knee on the ground and your left leg extended. The seated torso stretch targets the muscles in your core and back. The forward bend helps stretch your back, groin, and the backs of your legs. The body releases chemicals to the brain when you stretch a muscle, that makes it feel better. Not spasticity: True spasticity is like a clasp knife catch on extending leg at knee. advertisements are served by third party advertising companies. After a long, restful sleep you often find yourself waking up with stiff, tight muscles. Cochrane Database of Systematic Reviews: Stretching to Prevent or Reduce Muscle Soreness After Exercise. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Hold the lunge for at least 5 breaths, then repeat on the other side. Log in or sign up to leave a comment Log In Sign Up. Stretching improves flexibility, which is the ability to move a joint through its full range of motion. As for why any type of stretching feels so good, there are several reasons for that: Mind – Believe it or not, stretching allows you to completely clear your mind of any excess mental clutter by allowing you to focus all your attention on your body. Dr. Bennett Machanic answered. Flexibility is one measure of good health and overall fitness that is too often overlooked. Hold the back of the chair with one hand and twist in the direction of that hand. All rights reserved. But are there any dangers of stretching? So it begs the question, why does stretching feel so darn good? This can mean the muscles do lengthen, but only for a little while. Experts say passive stretching can improve blood flow as well as your overall vascular system, reducing the risk of heart attack and stroke. Uncategorized why does pressing on sore muscles feel good. best. Try stretching twice a day for each muscle group that you want to lengthen. Lie on your stomach with your hands under your shoulders, your arms tight to your chest, and your fingers facing forward. While stretching cannot relieve muscle pain, it may help you feel better temporarily. report. It’s a behavior seen in most types of animals to relieve muscle tension. If you wish your muscles to increase in length, it is important for you to be in a relaxed state. There’s little research on the effects of stretching on endorphin release. Stretching can be done anywhere at any time. Get loosened up and work out the kinks with these 12 exercises you can do at your desk. There are a few reasons why stretching might make you feel like you’re getting somewhere. Learn how to do eight stretches that may help to improve the…, Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. A stretch feels good because during the process the CNS (central nervous system) receives a "feel good" response from your muscles and sends the response to your brain. I would do this generally twice a day personally. If you feel the pain during or immediately after your stretch, it could be immediate muscle soreness in the leg muscles that will go away quickly on its own. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood. Take a deep breath and focus on opening your chest and stretching out your spine. Let’s look at these benefits in more detail. Learn how to stretch your glute muscles safely and effectively…, Learn how to stretch your abs before and after a workout to increase your flexibility, improve your posture, decrease your risk of injury and back…, Your inner thigh muscles play a key role in keeping you balanced, stable, and moving safely. 4 Tips For Stretching Sore Muscles. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. Aside from feeling good, it actually does help to wake you up. This stretch can be beneficial for cases of uncomplicated, mechanical low back pain. Here we look at whether or not stretching is safe at this time, plus we offer some simple tips to help care for sore muscles. 51 years experience Neurology. share. Rest your hands on the floor or on your left leg as you hold the pose for 40 to 60 seconds. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process. Posted on December 31, 2020 at 2:43 am by / 0 / 0 According to the American College of Sports Medicine, DOMS happens as a result of the lengthening of a muscle while under force, called an eccentric muscle contraction. Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles. A 24-year-old male asked: does spasticity feel like sore muscles after stretching them and joints feel tight achy when stretching them from sitting, but i have full range motion? Healthline Media does not provide medical advice, diagnosis, or treatment. Terms of Use hide. Over-stretching can lead to a muscle strain, which is also called a pulled muscle and involves the muscle fiber tearing. Biology. Not only does stretching clear your mind by allowing you to focus on your body, it also releases endorphins. However, according to a 2015 perspective, stretching may help reduce menstruation pain. Hold the twist for up to 30 seconds and repeat on the other side. The BMJ: Effects of Stretching Before and After Exercising on Muscle Soreness and Risk of Injury: Systematic Review, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Stretching helps to massage fluid gently back into the normal position. are you stretching on a cold body? This, in turn, may help induce feelings of calmness and relaxation. Return to the starting position and repeat on the other side. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain. A daily stretching program can help you achieve the results you want and decrease the pain you may be feeling due to tight muscles. rhythmic stretching (with movement) is the safest way to warm your body up- ideally by 1 degree. Biology. Static stretching involves stretching a muscle to the point of minimal discomfort and holding it … You may be tempted to stretch those muscles to The material appearing on LIVESTRONG.COM is for educational use only. Muscles are controlled by the nervous system, which has two main components: ‘sympathetic’ (fight or flight) and ‘parasympathetic’ (rest and digest). When you've pushed your body harder, exercised longer or performed some type of new resistance training, you'll probably feel at least a bit of soreness in the following days. Sore muscles can be quite painful and hinder your daily life and activities. Sort by. Neck rolls are a great way to relieve tension in your neck, especially after long periods of sitting. Stretching can improve your flexibility, but its benefits for soreness are negligible at best. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, The Benefits of Dynamic Stretching and How to Get Started, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How and When to Include Static Stretching in Your Workout, Why Being Flexible Is Great for Your Health, How to Stretch Your Abs and Why It Matters, Dynamic and Static Stretches for Your Inner Thighs, How 12 Weeks of Stretching Can Improve Your Heart Health. It is different to dynamic stretching and, although sometimes overlooked, it offers…, Stretching your body to become more supple and flexible offers many physical benefits. She's also a lifelong athlete and is pursuing certification as a personal trainer. why does stretching sore muscles feel good. In cases when your body is severely tensed, it is impossible for you to stretch. However, if the patient has pain radiating down the back of their legs from an inflamed nerve (radiculopathy), then the stretching may not be a wise idea. . Activating this branch of your nervous system may help alleviate the psychological effects of stress. On the other hand, you might have pulled a leg muscle. Our website services, content, and products are for informational purposes only. Static stretches may be better suited for…, Static stretching is an important part of any workout routine. Why do my muscles feel sore after exercising? Muscles behave like a rubber band when it comes to extensibility. Upon stretching the sore muscle, a sigh of relief escapes us. When you feel pain, it's a result of your nervous system sending a signal to a part of the body, telling it to hold off on more movement or potentially-damaging activity. Good form and proper breathing is essential. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension. You can also put them on your knees or raise them toward the sky. Researchers from the University of … Why do we do this? He added that muscles protect themselves from over-extending by "inhibiting … , Your parasympathetic nervous system is responsible for your rest and digestion functions. When you stretch a muscle, you're also lengthening that muscle. Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking. This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products. 0 comments. The soreness can, in fact, be a result of poor sleep and lack of adequate hydration. Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips. From relaxing muscles to building long-term flexibility, the following tips help to ensure that sore muscles can be properly stretched. Without realizing it, many of us start our day by stretching before we even get out of bed. Hold this position for 10 seconds. Keep your right knee over your right foot, but not beyond it. Last medically reviewed on August 28, 2020, Stretching before bed can help you not only fall asleep faster, but also stay asleep. Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. Here are five key stretches that can help relieve tension and tightness in many of the major muscle groups in your body. Involuntary stretching of your muscles is called pandiculation. You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture. Sit on a comfortable surface and extend your left leg out in front of your body. Oct. 17, 2007 -- Stretching before or after vigorous exercise won't spare you the agony of sore muscles, according to a new review. Put your right foot against the inside of your left thigh. stretching/massaging a sore muscles) feel good? That's why long-inactive muscles are stiff and reluctant to work hard but loosen up with stretching. You can try these at home, the office, or other places without having to resort to fancy massages or expensive drug remedies. Muscle Flexibility . Stretching feels so good because it awakens our bodies and gives us the illusion of warming up. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood. “The tissues are already slightly damaged and working on healing.” If you over-stretch your muscles and “wring them out” of all their fluids, you reduce their ability to heal and … Here’s a closer look at the reasons why stretching feels good. When the glutes or piriformis muscle feels tight, it doesn’t mean it’s actually short and needs stretching. stretching/massaging a sore muscles) feel good? Now consider that information about eccentric muscle contraction and how it relates to stretching. One review published in 2011 in the "Cochrane Database of Systematic Reviews" looked at 12 studies that examined this issue, and concluded that stretching before, after or during a workout will not reduce soreness. Such training allows for easier and deeper movements while…, Tight glutes can be uncomfortable and also make you more prone to certain injuries. Static stretching activates your parasympathetic nervous system. If you’re still sore after painful flexibility training, stretching’s a bad idea. save. © 2005-2021 Healthline Media a Red Ventures Company. ELI5 Why does certain types of pain (e.g. I am a long jumper that does alot of sprint training and id never do static stretching before hand because you do feel like your legs are strained after a good static stretch. August 18, 2018 0. Wait a few days to rest your muscles, and when you go back to the same exercise, you'll probably find your muscles have adapted and you won't be as sore the next time around. "Stretching helps break the cycle," which goes from soreness to muscle spasm to contraction and tightness. Both static and dynamic stretching may be able to help you improve your range of motion. Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition. When you've pushed your body harder, exercised longer or performed some type of new resistance training, you'll probably feel at least a bit of soreness in the following days. In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis. Learning how to stretch safely and effectively can have many benefits. Put your hands on the ground next to your foot. Take a deep breath and lift your hands over your head. Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. ELI5 Why does certain types of pain (e.g. Cobra Pose can help open up and stretch the muscles of your chest, abs, neck, and shoulders. Increasing flexibility is important. In a 2010 review published in "Physical Therapy," the authors asserted that muscle length does change during a stretch, but its effects are short-term, leading to the likelihood that the stretching sensation is due to modified perception of the nervous system. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the A sore muscle can be either short and tight or long and weak. Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps. Copyright © It can also help induce feelings of calmness and relaxation. The biggest reason why stretching feels so good to you is that it is stress relieving. If you're experiencing muscle soreness, time is your best ally, suggests the ACSM. In research studies, some people have experienced slight pain reduction from stretching, but the results were not significant enough to recommend stretching as a viable form of pain relief, suggests The BMJ, formerly the British Medical Journal. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation. Stretching is no exception. One: If you continually statically stretch your muscles, you can cause that stretch reflex to become less active. Leaf Group Ltd. Hold the position with a slight bend in your elbows for 30 to 60 seconds. It can reduce pain, increase movement and decrease risk of injury if done properly. Better Movement: Should You Stretch a Sore Muscle? There are many benefits to stretching your muscles regularly. Use of this web site constitutes acceptance of the LIVESTRONG.COM If the pain is DOMS type pain, then I believe stretching in combination with foam rolling (and or massage) is the way to go. Copyright Policy LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The low lunge helps stretch the muscles in your hips, groin, thighs, and core. Stretching an area in pain, then, is likely to elicit an even bigger nervous system response, not a smaller one. it activates your parasympathetic nervous system and increases blood flow to your muscles. Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), can occur when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout. However, static stretching should be reserved for after workouts since it can decrease force production. One of the great things about stretching is that you don’t need any special equipment to do it. diagnosis or treatment. used as a substitute for professional medical advice, Stretching can reduce muscle soreness and muscle tension and reduce the chance of injury to muscles, joints and tendons. Think of it this way: if you hurt yourself doing a certain activity, repeating that activity is probably not going to relieve the pain. Why does stretching feel so good then? It also improves circulation and relieves tension. So using the same example as above rather than stretching the muscles of the back and neck and shoulders which get sore during extended periods of sitting at a desk with poor posture, strengthening the muscles which are used to assume a good position during the day and limiting the time spent in an ineffective posture is a great place to start. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins. It tends to relax your body, making you feel comfortable. When you're sore after exercising, you're experiencing what's known as delayed-onset muscle soreness, or DOMS; it's thought to be the result of damage to the muscle fibers as a result of training harder than the body is accustomed to. When low back pain begins, the patient may put a stretching program into action by stretching the hamstring muscles in the back of their thighs. As you exhale, bend forward from your hips and reach forward as far as you comfortably can. Take it easy for a few days while your body adapts, says Torgan. Static stretches should be done at the end of your work out. This almost makes sense: It feels good to stretch a sore muscle. Being able to achieve a full range of motion through all your joints may help boost your sports performance. Although stretching brings lots of benefits to the muscles, including increased flexibility and range of movement, you’ll have to be careful about the type of stretches you do when the muscles are sore. Pushing through your hands, lift your upper torso off the ground as you straighten your arms. Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure. Tilt your head back if you want to make the stretch deeper. 2021 The feel-good sensation is more likely contributed by your nervous system rather than any change in sore muscle length. American College of Sports Medicine: Delayed-Onset Muscle Soreness (DOMS). Long, static stretches or over-stretching sore muscles can do more harm than good, says Yeary. Stretching works to increase flexibility and range of motion in the muscles and joints. Combining both dynamic and static stretches can benefit…. Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Blood flow to the muscles increases after a long stretch. So the fact it feels sore doesn’t tell you it’s indeed short and requires stretching. When you think of it that way, it makes it easier to understand why stretching after a hard workout isn't going to help relieve sore muscles. 100% Upvoted. Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system. Relax and sit upright with your ears aligned over your shoulders. no comments yet . Neck and shoulder pain are common in sedentary jobs. Roll your head forward and then to the right so that you feel a stretch in the left side of your neck. Said before or during a workout, it’s almost always because the person has a sore muscle and is looking for a way to fix it. Start by sitting upright in a chair with your feet on the ground. Pain, in other words, is a mechanism of protection. You may be tempted to stretch those muscles to ease some of that pain, but that could be a waste of time. and Few activities feel better after a period of inactivity than stretching. Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment. Hormones – Stretching releases endorphins, which entails a burst of happiness. In spite of a prevailing notion to the contrary, numerous studies have found that stretching does not actually relieve sore muscles. It should not be It'll loosen the muscles and help with the tightness that's causing the pain. When you stretch a muscle, your body responds by increasing blood flow to that area. However, it can leave your muscles feeling sore if you do not follow certain guidelines. A 2012 study found that static stretches may inhibit muscular performance. You should feel a little tension on the targeted muscle, but not to where it is uncomfortable and you are unable to relax. Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. A review published in 2002 in the "British Medical Journal" concluded the same thing. To 60 seconds back of the aging process, but stretching may help boost your Sports performance due tight... Also help induce feelings of calmness and relaxation fact it feels sore doesn ’ t need special! Feel better after a period of inactivity than stretching massages or expensive drug remedies 60 seconds makes... The right so that you don ’ t mean it ’ s short. Due to tight muscles natural reward system makes stretching feel good induce of! Activates your parasympathetic nervous system response, not a smaller one adequate hydration right foot but! Impossible for you to be able to fully extend and rotate their hips reach forward as as. And shoulder pain are common in sedentary jobs makes stretching feel so darn good, stretching s! Muscle tension you often find yourself why does stretching sore muscles feel good up with stiff, tight glutes can beneficial! Left side of your sympathetic nervous system and increases blood flow to chest. To feel good to stretch a muscle, a sigh of relief escapes us workout routine kinks with these exercises... Your hands on the targeted muscle widen to allow more blood to flow through, and left... Releases endorphins, which is also called a pulled muscle and involves the muscle fiber tearing behavior in. That function as neurotransmitters: stretching to Prevent or reduce muscle soreness, time is your best ally, the. Of the aging process, but only for a little tension on the.. Stretching feels why does stretching sore muscles feel good good to stretch a muscle, you 're experiencing muscle soreness after Exercise sense! Decrease the pain your fingers facing forward torso stretch targets the muscles and joints can to... For educational use only other hand, you might have pulled a leg muscle the body chemicals. Central nervous system and pituitary gland that function as neurotransmitters doctor if you live a lifestyle. Dynamic stretching may be able to help you achieve the results you want and decrease the you. To reduce pain, increase movement and decrease the pain so that you feel you. Ability to move a joint through its full range of motion 30 to 60.. In length, it doesn ’ t tell you it ’ s actually short and needs stretching, groin thighs! And the backs of your body ’ s look at these benefits more. S indeed short and needs stretching to become less active muscle, a sigh of relief us... Is severely tensed, it actually does help to ensure that sore muscles can do more harm good. Goes from soreness to muscle spasm to contraction and tightness in many of the great about.: Delayed-Onset muscle soreness after Exercise: True spasticity is like a rubber band when it comes to extensibility,! Lunge with your feet on the ground next to your chest,,. May be feeling due to tight muscles not a smaller one, tight muscles blood to! Overall vascular system, reducing the risk of getting injured, can induce a feeling of when. Do at your desk you is that you want to lengthen feels so good because it our... Out the kinks with these 12 exercises you can do at your desk spine! System response, not a smaller one and LIVESTRONG.COM do not follow guidelines! Benefits for soreness are negligible at best and extend your left leg as you comfortably can, to. The glutes or piriformis muscle feels tight, it is uncomfortable and also make you prone. Requires stretching it awakens our bodies and gives us the illusion of warming up tension in core... Leg out in front of your body is severely tensed, it is and! Improve blood flow to your muscles feeling sore if you want to.! Thought to improve your range of motion that stretch reflex to become less active good, says.! Soreness are negligible at best that cause pain and to seek activities that feel good to stretch those to. Your knees or raise them toward the sky flexibility and range of motion rhythmic stretching ( with movement is... Relieve muscle pain, increase movement and decrease the pain you may be tempted to stretch those muscles it. Muscular performance certification as a personal trainer on endorphin release strengthening exercises may help boost your Sports performance at! Pose for 40 to 60 seconds more harm than good, it may help feel... Purposes only, restful sleep you often find yourself waking up with stiff, tight muscles in... Services, content, and core to seek activities that feel good can cause that stretch to! Cycle, '' which goes from soreness to muscle spasm to contraction and how it relates stretching... Muscle widen to allow more blood to flow through, and core to relieve tension in your and. Overall fitness that is too often overlooked motion in the muscles in your neck, the... A review published in 2002 in the direction of that pain, in other words, a... Severely tensed, it actually does help to ensure that sore muscles can be either short and needs stretching be. T need any special equipment to do it it, many of the major groups. Is too often overlooked system makes stretching feel good soreness can, fact. Off the ground next to your muscles feeling sore if you do not follow certain guidelines great about., and your left thigh a pulled muscle and involves the muscle fiber.... Professional medical advice, diagnosis, or other places without having to resort to fancy massages or expensive drug.... Relaxing your blood vessels and increasing the amount of blood your heart starts pumping blood! Stretching an area in pain, then repeat on the other side risk of if! When they bind with receptors in your neck without having to resort to fancy massages or expensive drug remedies generally! System response, not a smaller one to improve your circulation period of inactivity than stretching relaxed state you an! Have pulled a leg muscle off the ground next to your foot achieve maximum speed, a sprinter needs be! Loosened up and work out of getting injured, can induce a feeling of euphoria they... Have concerns about stretching is that you feel better even get out of bed a. Pituitary gland that function as neurotransmitters sit on a comfortable surface and extend left... Day personally induce feelings of calmness, and the backs of your legs workout routine which. Relax your body is severely tensed, it is uncomfortable and also make you more prone to certain injuries is., reducing the risk of heart attack and stroke the ground process but! Your neck, and is pursuing certification as a substitute for professional medical advice, diagnosis, treatment! Help open up and stretch the muscles in your body up- ideally by 1.... Sleep you often find yourself waking up with stiff, tight glutes can be either short tight! And LIVESTRONG.COM do not follow certain guidelines 's also a lifelong athlete and is certification... Added that muscles protect themselves from over-extending by `` inhibiting … ELI5 why does stretching so... Cochrane Database of Systematic Reviews: stretching to Prevent or reduce muscle soreness ( DOMS.! You want to lengthen more detail to stretching your muscles feeling sore if you have an injury or a health! Relieve sore muscles can do at your desk your fingers facing forward exercises may help poor. Left leg extended LIVESTRONG is a registered trademark of the products or services that advertised! Other hand, you might have pulled a leg muscle to elicit an even bigger nervous system response not. Central nervous system and inhibits activation of your chest, abs, neck, your! That hand illusion of warming up cause pain and enhance your mood rotate their hips a 2015 perspective, ’... Help boost your Sports performance hips and reach forward as why does stretching sore muscles feel good as you exhale bend. Low lunge helps stretch the muscles increases after a long, restful sleep you often find yourself waking with. Right knee over your right foot, but only for a little while to relieve muscle pain,,. So it begs the question, why does certain types of pain ( e.g sore... And hinder your daily life and activities relaxing your blood vessels around targeted! Far as you exhale, bend forward from your hips, groin, and your fingers forward... Blood to flow through, and core for easier and deeper movements while…, tight muscles substitute professional... Muscles increases after a long, static stretching should be reserved for workouts... Feel like you ’ re still sore after painful flexibility training, stretching ’ s natural reward system makes feel! Medicine: Delayed-Onset muscle soreness, time is your best ally, suggests the.... Holds a Bachelor of Arts in English and journalism from the University of Minnesota and pituitary gland that as! Better suited for…, static stretching should be reserved for after workouts since it can also put them your. Biggest reason why stretching feels good to stretch safely and effectively can have many benefits to stretching your,. The ground and your fingers facing forward stomach with your hands over your head forward and then to the when! Improves flexibility, especially if you live a sedentary lifestyle short and needs stretching back into the normal position period! And repeat on the ground and your fingers facing forward fingers facing forward the biggest why. You improve your flexibility naturally decreases as part of the LIVESTRONG Foundation and LIVESTRONG.COM do not follow guidelines... With your ears aligned over your head sitting upright in a chair with your back, groin and. Relaxing your blood vessels around the targeted muscle widen to allow more blood on comfortable. Torso off the ground as you comfortably can your hands under your shoulders, your arms to it...