It’s something we mindlessly do in the mornings, when waking up, before our first cup of coffee.

Pinoys usually don’t see much value in stretching.

We underestimate it because it's quiet, slow, and doesn't produce the sweat or endorphin rush like jogging or strength training.

It doesn’t feel like a “workout,” so we don’t think it works. So it quickly becomes an afterthought.

But regular stretching—done apart from warm-ups or workouts—has value in and of itself—offering surprising benefits for both body and mind.

Let’s dive into why stretching should be part of every Pinoy’s daily routine and see how we can fit it into our vibrant, busy lives.

The 5 Myths Around Stretching

1. “Stretching is only useful before a workout.”

This is one of the most persistent misconceptions. This idea stuck likely because our PE classes and sports practices always began with toe touches and arm circles. But stretching is not just an opening salvo before the good stuff. Doing it regularly, outside of workouts, can provide real benefits like improved long-term flexibility, mobility, and muscle recovery.

2. “If you’re not sore or tight, you don’t need to stretch.”

People often wait for pain or stiffness before they start stretching. But by the time you're feeling tight, the imbalance or tension has already been building.

For example, tight hip flexors often go unnoticed until they start pulling on the lower back, causing pain or posture issues.

Stretching works best as a preventative measure. Like brushing your teeth, you don’t wait until you get a cavity to start.

Stretching is part of your body’s upkeep, keeping things aligned before you feel the consequences of neglect.

3. “Stretching should hurt to be effective.”

Stretching is about lengthening muscles gradually, not forcing them. If you're holding your breath or wincing, then you're doing too much, and injury might be just around the corner.

Gentle, consistent stretching does more than aggressive pulling ever will. (Pain signals the nervous system to tighten up—not relax—so pushing too far can actually backfire.)

4. “Only older or inactive people need to stretch.”

Many young, athletic people are surprisingly inflexible. Office workers who sit all day, athletes who train hard, parents carrying toddlers on one hip—everyone builds tension somewhere. Tight muscles don’t discriminate.

Stretching isn’t just for injury rehab or aging bodies. It’s a maintenance tool that benefits everyone.

In fact, the more active you are, the more your muscles tighten unless you're also taking time to lengthen them. A lack of flexibility can limit range of motion, reduce efficiency, and increase injury risk—even in strong bodies.

5. “Stretching once in a while is enough.”

Stretching occasionally feels nice, but it doesn’t lead to meaningful or lasting changes. Muscles need consistent reminders to stay supple. Just like strength fades without regular training, flexibility fades when you don’t use it.

That’s why later in this post, we’ll look at some ways people can seamlessly integrate stretching into their daily routines.

Why Flexibility Matters

Flexibility is the ability of your muscles and joints to move through their full range of motion. It’s not just for gymnasts or yoga enthusiasts—it’s for everyone, from the tindera at the palengke to the call center agent working the night shift.

Many of us spend hours sitting in traffic, hunched over desks, or carrying heavy loads—poor flexibility can lead to aches, pains, and even long-term health issues. But regular stretching can counteract these challenges and bring unexpected perks.

Here are some of the benefits of stretching:

1. Relieves Aches from Everyday Life

Long commutes or long hours spent standing can leave the body feeling stiff. Stretching helps loosen tight muscles, especially in common trouble spots like the neck, shoulders, and lower back.

A simple neck stretch can ease tension from staring at your phone while stuck in traffic.

Try this:

Seated Neck Stretch: Sit tall, drop your right ear toward your right shoulder, and hold for 20 seconds. Repeat on the left side. Repeat the whole cycle several times.

2. Boosts Energy for Busy Days

Whether you’re a parent juggling household chores or a student cramming for exams, stretching can give you a quick energy boost. It increases blood flow to your muscles, delivering oxygen and nutrients that make you feel more alert. This is perfect for those mid-afternoon slumps when you’re tempted to reach for another cup of coffee.

Try this:

Standing Side Stretch: Stand with feet hip-width apart, raise your right arm overhead, and lean to the left. Hold for 15 seconds, then switch sides. Do this during a quick break from work.

3. Improves Posture

Stretching strengthens the muscles that support your spine, helping you avoid the slouch that comes from long hours at a desk or carrying heavy stuff. Good posture not only makes you look better but also reduces strain on your back.

Try this:

Chest Opener Stretch: Clasp your hands behind your back, straighten your arms, and lift slightly while opening your chest. Hold for 20 seconds. Perfect for doing at home before starting your day.

4. Reduces Stress

Stretching, especially when paired with deep breathing, activates the parasympathetic nervous system, calming your mind. It’s like a mini-vacation for your brain, no trip to the spa needed.

Try this:

Child’s Pose: Kneel, sit back on your heels, and stretch your arms forward while lowering your chest to the ground. Breathe deeply for 30 seconds. Do this before bed to relax after a long day.

5. Supports Long-Term Health

As we age, flexibility becomes crucial for preventing injuries and maintaining independence. Stretching can improve balance and reduce the risk of falls, which is vital for older adults.

Try this:

Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach toward your toes on the extended leg and hold for 20 seconds. Switch sides. Do the whole cycle several times.

Safe Stretching

While stretching is generally safe and beneficial, improper techniques or overdoing it can lead not only to discomfort but to injury. Stretch safely by keeping these in mind:

Don’t Stretch Cold Muscles: Stretching without warming up can strain muscles. Before stretching, do a light activity like walking around or marching in place for 5 minutes to get your blood flowing.

Avoid Bouncing (Ballistic Stretching): Ballistic stretching makes use of momentum to force the body beyond its normal range of motion. (Like when trying to touch your toes from a standing position and bouncing back-and-forth as one tries to reach deeper each time.) This can increase flexibility, but it can also expose one to injury. Bouncing while stretching can overextend muscles or tendons, leading to tears. Instead, ease into each stretch slowly and hold it steadily for 15–30 seconds.

Don’t Push Through Pain: Stretching should feel like a gentle pull, not sharp pain. If you feel discomfort, ease off immediately to avoid muscle strain or joint injury, especially if you have conditions like arthritis.

Be Cautious with Pre-Existing Conditions: If you have injuries, chronic pain, or conditions like hypertension or diabetes, consult a doctor or physical therapist before starting. For example, overstretching with a herniated disc can worsen back pain.

Avoid Overstretching: Stretching beyond your natural range of motion can lead to joint instability or ligament damage. This is especially important for older adults or those with hypermobile joints.

Don’t Hold Your Breath: Holding your breath during a stretch can increase tension and blood pressure. Breathe deeply and slowly to relax your muscles and enhance the stretch’s benefits.

Limit Stretching Before Intense Activities: Overstretching can temporarily weaken muscles. So, do not overdo it before activities like basketball or running. Save intense stretches for after your workout or as a standalone routine.

By following these precautions, you can enjoy stretching’s benefits while minimizing risks, keeping your body safe and ready for the demands of life.

Making Stretching a Habit

You don’t need a yoga studio or expensive gear to get started. Here are practical ways to weave stretching into your daily life:

Morning Routine: Spend 5 minutes stretching after your morning coffee. Try a full-body stretch like reaching for the sky, then touching your toes.
Work Breaks: If you’re in an office or working from home, set a timer every hour to do a quick stretch. Even a 30-second wrist stretch can help if you’re typing all day.
Family Time: Make stretching a bonding activity. Teach your kids simple stretches during playtime, or do them together while blasting some dance music.
Community: Join a local Zumba or yoga class. Many are free or low-cost. These often include stretching as part of the routine.

By adding a few simple stretches to your day, you can boost energy, relieve pain, and feel more confident. So the next time you’re stuck in traffic or winding down after a long day at work, take a few minutes to stretch. Your body and mind will thank you for it!

BloodWorks Lab is your partner in health and well-being. Stretching improves flexibility, circulation, and recovery—but if you want to look “under the hood.” BloodWorks Lab offers convenient, reliable testing that gives you insights into the state of your health.

We are your one-stop shop for all your blood test needs, offering checkup packages tailored for you.

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Book your appointment today.

Our branches are in Alabang, Katipunan, and Cebu.