Why I Stretch Every Day to Feel Fitter & Happier (and Why You Should Too)

Hello, if you’ve found this page, I take it that you have an interest in health, fitness and bettering yourself. Mo7ion is a movement, designed to help those that have been affected by the demands of modern life — high stress, sedentary, lots of vices and not enough nature — get back to their best. To become desk athletes whose worth is not tied to the hum of keyboards and the sound of email notifications.

I’ve been through this journey myself in 2022. My body, once a temple of vitality, had become a canvas of discomfort where I was the heaviest, least fit, unhappiest with busted knees and tight shoulders. At the start of 2023 I recognised how badly I’d fallen off and reclaimed my title of a boxing desk athlete.

I’m here to help you to do the same and today’s lesson is daily stretching. Movement is medicine and if you’re not moving enough, then you NEED to start stretching if you want a more pain-free and capable life. We’ll walk through exactly how stretching helps by looking into the stories, stats and data of its benefits.

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1. The Desk Chronicles: A Statistical Reality Check

To set the stage, let’s delve into the statistics that paint a vivid picture of the sedentary lifestyles many of us lead. According to a study by the World Health Organization (WHO), approximately 3.2 million deaths each year are attributed to insufficient physical activity. A crazy statistic that shows movement is medicine and to be still is death.

The tale of desk-dwellers is further illuminated by a survey conducted by the American Heart Association, revealing that the average adult spends more than six hours per day sitting — a statistic that can be replicated in other western office-culture countries like the UK. These statistics lay bare the magnitude of the sedentary epidemic and its repercussions on global health.

2. Counteracting a Deskbound Lifestyle: Posture & Stiffness

At the height of my decline, I became fully aware of the subtle impact that years of working at a desk as a corporate sales rep had started to have. Tight hips, tight shoulders and weaker ankles meant that my body was no longer primed for activities I used to do with ease (e.g. 11-a-side football) and saw me with ankle and knee injuries I’d never felt in the past.

As a personal trainer, I’m increasingly hearing from desk workers in their late 20s and above complaining about knee, ankle and shoulder injuries that they’d never felt before impacting their ability to exercise.

The big reason why I, and many others, have been through this is because modern office jobs demand long hours of sitting, causing our bodies to adapt to this static position.

Over time, muscles tighten, joints stiffen, and the body rebels against the lack of movement. The Journal of Physical Therapy Science found that prolonged sitting leads to a significant forward shift in the position of the head, contributing to the notorious “desk hunch.” This posture pandemic not only affects our physical appearance but also exerts tremendous strain on the musculoskeletal system, paving the way for chronic pain and discomfort.

So how did I bounce back and what do you need to do? It was down to a daily stretching routine (I personally practice yoga) to unlock the stiffness that settles into our muscles, promoting blood flow and keeping our bodies agile. The important thing is to practice stretches that our modern lifestyles neglect, such as your neck, back, shoulder and hip muscles.

3. The Stretch-Productivity Nexus: Where Science Meets Workflow

So how else can stretching help? As well as the obvious benefits from improved flexibility and mobility, but I’ve also found a few potentially surprising one. A landmark study by the University of Konstanz in Germany discovered that brief periods of physical activity, including stretching, significantly improved cognitive function i.e. productivity.

This means that even if you have never had interest in sports, never felt about being fit and you actually like your desk job (you wouldn’t be alone), you should STILL stretch as it will make you think and work better. Health literally is wealth.

4. The Flexibility Dilemma: A Youthful Rebellion

Aging gracefully is a universal desire, and daily stretching emerges as a rebellious act against the rigors of time. One of the things we see and feel is how many adults struggle to do the things they used to do with ease like walking, running and jumping pain-free.

According to a study published in the Journal of Aging and Physical Activity, regular stretching exercises are associated with improved flexibility in older adults. Embracing a daily stretching routine becomes a poignant declaration of ageless agility, allowing individuals to navigate the passage of time with resilience and vitality.

You can be 35 and feel 65 or 55 feeling 25 — I know which I’d rather be and you can only do that with a good lifestyle.

5. Stress Unveiled: A Symphony of Hormones and Harmony

As I continued my journey, the stress-reducing effects of stretching became clear. A study in the International Journal of Preventive Medicine revealed that stretching exercises led to a significant reduction in cortisol levels, the primary stress hormone.

My point here is that daily flexibility practice not only unwinds the physical knots from modern life but the mental knots — which helps you sleep better, feel better and do better. Remember, you cannot pour from an empty cup.

6. Stretching for Heart Health: A Cardiovascular Dream

The heart, a tireless protagonist in the story of our lives, benefits profoundly from the art of stretching. A meta-analysis published in the American Journal of Cardiology demonstrated that regular stretching exercises contribute to improvements in blood pressure levels.

If you know anything about modern health and medicine it’s that heart disease and high blood pressure have been steadily rising over the last 50 or so years. In future posts, we’ll obviously explore the other pillars of holistic health such as exercise, nutrition, stress management and more, but stretching is something you can do take control of your health today WITHOUT needing to visit a doctor.

7. The Science of Serotonin: Stretching for Mood Enhancement

The narrative takes an intriguing turn as we explore the science behind the mood-enhancing effects of stretching. A study in the Journal of Physical Therapy Science found that stretching exercises led to an increase in serotonin levels, the neurotransmitter associated with mood regulation.

As a ‘feeling’ hormone it’s directly affected by our diet, exercise, ability to get rest & recovery, how much we socialise and sunlight. The better we do in those areas, the more likely we are to feel better.

Daily stretches therefore become a proactive tool for cultivating a positive mental landscape, inviting a daily dose of serotonin-induced happiness especially during winter months when depending on where we live, there might not be too much sun.

8. The Midday Stretch: A Breath of Fresh Air for Energy Levels

In the midst of the desk-bound and high stress, the midday stretch emerges as a plot twist, injecting a breath of fresh air into energy levels. A survey conducted by the University of Georgia found that brief, low-intensity activities, such as stretching, were more effective in reducing feelings of fatigue than consuming a sugary snack.

Again, as a PT, one of the things my clients often come to me complaining about is how they manage their stress levels with sugary snacks, alcohol and/or other vices that they KNOW is interfering with their fitness goals. So want to feel less stressed, feel more flexible AND keep your fitness plan going in less than 10 minutes, take a quick break and try this routine.

9. The Stretching Renaissance: Crafting a Daily Ritual

As I reflect on my journey into the world of stretching, for me it’s more than physical. It’s been the basis for me to recover from injuries that now lets me run 10ks, train clients and box with ease, but it’s also the daily ritual that keeps me in check mentally.

A study in the Journal of Behavioural Medicine emphasizes the role of habit formation in health behaviours, and daily stretching is no exception. It takes 66 days to form a habit and on 1st January 2024, take this year to develop a sustainable, enriching stretching ritual that transforms you from deskbound and depressed to deskbound and dauntless.

Conclusion: The Stretching Saga Continues

In this narrative of flexibility, we’ve explored the statistics, witnessed the posture pandemic, and unraveled the science behind the myriad benefits of daily stretching. My own personal journey is one of feeling my worst, having been impacted by a year of sedentary life, to being back at peak fitness and productivity.

I invite you to embark on your own health and wellness journey, with stretching being a big part of it.

Any questions, drop a comment or shoot me a message.

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