Easy Stretches for that Achy Body

Which Kind of Stretches Work Best?

Do you bounce, hold, and push yourself into each stretch, trying to go as far as possible? Or do you prefer to move slowly, breathing deeply as your muscles extend gently?

For the longest time, I thought static stretching—stretch, hold, repeat—was the gold standard. But then my trainer, Eduardo Schultz here in Lisbon, Portugal, introduced me to slow, flowing stretches.

I was skeptical at first. Stretching without holding? How would that even work? But now, I’m hooked.

These gentle, continuous movements leave me feeling more relaxed, mobile, and much less stiff than the old way.

Turns out, Eduardo was right—slow movement stretches are a game-changer.

Have you tried them yet?

My Go-To Slow Stretch Routines

Here are a few YouTube channels I love for gentle, effective stretches:

Fabulous 50s
Perfect for morning or evening stretches. This 10-minute routine is one of my favorites: Fabulous 50s Stretch.
60+ Strong
Markesha Hartshorn’s moving stretches are fantastic. I especially like this one: 60+ Strong Stretches.
Feet Stretches for Balance and Relief
If you’ve ever dealt with plantar fasciitis like I have, these stretches are lifesavers:
- Feet Video 1
- Rolling with a Ball

Why Stretching Feels So Good

A good stretch is like a reset button, especially at the end of a busy day. My brain tends to go into overdrive in the evenings—running through to-do lists, replaying the day, and sometimes worrying about things I can’t control. Sound familiar?

That’s when a 10-minute slow movement stretch comes to the rescue. It calms my mind and helps me shake off the stress my body has been quietly holding onto.

We don’t always realize how much tension builds up during the day. Sitting for long periods can leave your shoulders and back feeling tight while standing or walking all day can stress your legs and feet.

Stretching gently at night helps release that tension, leaving you feeling centered and ready to rest.

The Difference Between Evening and Post-Workout Stretches

Post-workout stretches focus on relaxing the muscles you’ve just worked on while your body is warm from your exercises.

On the other hand, evening stretches are all about calming your body and preparing it for rest.

FAQs About Stretching

What are the benefits of stretching?
Stretching improves mobility, reduces pain, enhances posture, and can even help you breathe more easily.

Will stretching help me lose weight?
No, stretching doesn’t burn fat or directly help with weight loss. But it can make physical activity easier, which might help you stay more active overall.

Should stretching hurt?
Absolutely not! If a stretch hurts, ease up or slow down. Stretching is about loosening tight muscles, not pushing them to their limits.

Is stretching the same as a warm-up?
Nope. A warm-up is about getting your muscles to relax and ready to exercise so you will not get hurt.

Stretching, especially slow movement stretching at the end of the day, is for relaxing your muscles.

In the end, stretching is about feeling good in your body, whether it’s a quick post-workout stretch or a calming evening routine. If you haven’t tried slow, gentle movements yet, give them a shot.

Like I did, you might find they’re just what your body and mind need.

Updated with new information and videos in December 2024

References

Mayo Clinic

The Importance of Stretching, Harvard

Trainer, Eduardo Schultz