Why Does Stretching Feel So Good?

There’s nothing quite as satisfying as a really long, really good stretch. Whether it’s releasing tension in your lower back during Child’s Pose or stretching your upper body in a way that relieves tech neck pain, there’s no question that stretching feels great and can boost your mood. In fact, studies have shown that stretching can increase levels of serotonin, the feel-good “happy” chemical in the brain. 

But why does stretching feel so good for both the brain and the body, and are some stretches more beneficial than others? We consulted physical therapists and dove into the research. Here’s everything you need to know about the science of stretching.

Why Does Stretching Feel Good?

We know stretching feels great. But why? According to physical therapists, there are a handful of neurological and physiological reasons stretching feels so good. These include:

Increased Blood Flow

Stretching promotes circulation, which delivers oxygen and nutrients to our muscles. “This helps the muscles recover more quickly and perform more efficiently,” says physical therapist Devin Trachman, DPT. 

In addition to helping you recover more quickly from workouts, this increased blood flow can improve your overall cardiovascular health, according to physical therapist Eva Lassey, PT, DPT. One study found that a 12-week program involving regular ankle, foot, and leg stretching not only reduced stiffness and improved arterial blood flow in the legs but also improved blood pressure. 

Muscle Tension Relief

Most of us have experienced muscle tension at one point or another, and we know the relief that comes with getting rid of it. “Stretching reduces muscle tightness and tension, providing a sense of comfort,” Trachman says.

Endorphin Release

Stretching is a form of exercise, meaning it releases endorphins. So it only makes sense that a good stretch would improve our mood. “Endorphins are the body’s natural painkiller and mood lifter,” Trachman explains, noting that stretching is an excellent way to get those endorphins.

Nervous System Calming

Ever wondered why you feel so calm after a yoga class? It’s because when muscles are stretched, sensory receptors send signals to the brain that give us relief and relaxation. “This stretch reflex is known as a protective mechanism for our bodies,” Trachman says.

Lassey adds that when you stretch, the parasympathetic nervous system is activated, creating a state of calm within the body. “This change results in a reduction of stress hormones like cortisol and an increase in the production of endorphins, improving mood.”

Not convinced? One study found that incorporating stretching exercises into the workday reduced anxiety and fatigue and improved energy levels and mental health.

Improved Mind-Body Connection

Believe it or not, meditation isn’t the only way to improve the mind-body connection: Stretching can do that too. “Stretching usually elicits a sense of mindfulness and awareness of oneself, bringing about feelings of relaxation and less stress,” Trachman says.

6 Feel-Good Stretches to Add to Your Routine

When it comes to feeling good, all stretches are not created equal. Certain stretches will give you a quick body and mind boost, and they’re easy to do at home. Want in on the stretching magic? Here are six stretches to try.

Diaphragmatic Box Breathing

While technically a breathing exercise, diaphragmatic box breathing will deliver oxygen to your muscles and help regulate and calm the central nervous system, according to Trachman. 

Chest Doorway Stretch

A chest doorway stretch is a great way to open up your upper body and release chest, shoulder, and neck tension, Trachman says. 

Thoracic Spine Extension

This is another stretch Trachman recommends for improving upper back mobility and reducing stiffness. 

Standing Forward Fold

Recommended by Lassey, who says that this stretch decompresses the spine and releases tension in the lower back. 

Cat-Cow Stretch

A classic that you probably recognize from yoga, Lassey says Cat-Cow is an excellent way to mobilize the spine. It syncs well with your breath and can be included in any stretching routine—not just as part of a yoga class. 

Child’s Pose

If you’ve ever done Child’s Pose—again, a classic stretch included at the beginning or end of many yoga classes—you already know how relaxing it is, and it’s one Lassey highly recommends for releasing tension from your lower back. 

If you want a variation on this stretch, you can try a wide-legged Child’s Pose, in which you bring your knees apart instead of together and drop your abdomen down between them with your forehead resting on the ground.

How to Stretch Correctly

Like with any type of exercise, you can get injured if you rush into stretching or do it incorrectly. “Always warm up slightly before stretching to increase muscle flexibility and reduce the risk of injury,” Lassey says. “And don’t rush your stretches—hold each one for at least 30 seconds to encourage muscle elongation and relaxation.”

Breathing is important too. “Breathe into each stretch and listen to your body,” Lassey says. “Avoid pushing into pain; stretching should be a gentle pull, not a forceful tug that causes pain.” And regular stretching is key: “Incorporate stretching into your routine daily to feel the benefits, even if it's for only five to 10 minutes.”

Trachman also suggests preemptively picking two or three times throughout your week that you can stretch. “Timing matters too, so include time for a pre- and post-workout stretch,” she says. “I recommend that my patients focus more on a dynamic stretch routine for the warm-up and a static stretch routine to cool down.”

The Takeaway

Long story short? Stretching is an excellent way to take care of your body and mind, and it feels great. With the right stretching routine, you’re pretty much guaranteed to see benefits that impact your whole body, not to mention your mind. So be sure to give your muscles a little R&R as often as possible—just take it slow and do your best to warm up first.