Stretching is a popular wellness practice today, favored by office workers for its simplicity and lack of space requirements. But what exactly are the benefits of stretching?
As early as the classical Chinese text Huangdi Neijing (The Yellow Emperor's Inner Canon), it was clearly stated: "When bones are aligned and tendons supple, qi and blood flow freely. For every inch tendons lengthen, life spans extend by ten years."The Daoist Treatise on Health Preservation states that the twelve tendon meridians follow the same pathways as the twelve tendon vessels. Thus, where tendons contract, the vessels also constrict, and blockage leads to pain. Stretching tenderizes stiff tendons and realigns spinal misalignments, alleviating or eliminating pain, numbness, and swelling in the waist, knees, limbs, and throughout the body.Simply put, the principle of stretching tendons is to unblock meridians. By working through the tendons, obstructed meridians are cleared, allowing qi and blood to flow smoothly. This restores normal absorption and digestion, leading to overall health. In Traditional Chinese Medicine, tendon-meridian health and qi-blood circulation are mutually reinforcing. Healthy tendon-meridians ensure smooth qi and blood flow, which in turn activates the five viscera and six bowels. Stretching tendons is a self-directed health management method.Proper stretching unblocks meridians and enhances qi and blood circulation, thereby improving various acute and chronic conditions such as hypertension, diabetes, gynecological disorders, heart disease, prostate issues, and pain caused by bone misalignment or tendon contractions. It also promotes longevity.
Tendon Shortening: A Health Warning Signal
Stretching arises because tendons naturally shorten over time. Ancient medical texts categorized tendon disorders into ten types: tendon rupture, tendon displacement, tendon laxity, tendon rigidity, tendon spasm, tendon atrophy, tendon swelling, tendon inversion, and tendon shortening. Tendon shortening specifically refers to the physical shortening of tendons, which restricts movement.
From being able to casually bite one's toes at birth to eventually struggling to bend over and grasp one's feet—this progression is aging, largely driven by tendon deterioration. As people age, they experience blurred vision, hearing loss, stooped posture, hunched backs, stiff legs, and overall weakness, often accompanied by tendon shortening.
As the saying goes: "Short tendons in old age shorten life!" While tendon shortening was once common only among the elderly, widespread computer use over the past decade has led to its emergence among middle-aged and young adults—even students—who spend prolonged periods working or studying at desks. Do you have tendon shortening? Check for these symptoms: 1. Stiff, painful neck; 2. Rigid, painful lower back; 3. Inability to bend forward; 4.stiffness and pain in the back; 5. Leg pain and numbness; 6. Inability to squat; 7. Leg length discrepancy; 8. Radiating pulling pain in the heel tendon; 9. Limited stride length, walking with short steps; 10. Tight sensation in the hip ligaments; 11. Inability to lift or abduct the thigh; 12.Lack of bodily flexibility; 13. Muscle contraction and atrophy; 14. Inability to flex or extend hands (shortened hand tendons); 15. Restricted movement in hands, feet, elbows, and knees. Whether it be traditional Chinese fitness practices like the Yi Jin Jing, Wu Qin Xi, Ba Duan Jin, and Tai Chi, modern gymnastics and aerobics, or even the currently popular yoga, all incorporate numerous stretching exercises for health.In his writings on Tai Chi and Daoist practices, the renowned scholar Nan Huai-Chin discussed the connection between tendon length and longevity. This is because "tendons are the meridians of the human body, lying outside the bones and joints yet within the muscles. They permeate every limb and bone, connecting the entire body, facilitating blood circulation, and serving as the external support for the spirit." Devoting a few minutes daily to "stretching exercises" helps promote smooth blood flow.
Many desk workers often suffer from neck pain and lower back discomfort. Under medical guidance, patients can perform the "Little Swallow Flying" exercise during breaks—a gentle stretch for the lower back muscles. After consistent practice, these symptoms can significantly improve or even disappear.
Stretching may seem simple, but it requires technique.
Light, nimble steps give an air of youthfulness, even in your sixties or seventies.Stiff joints, however, can make one appear prematurely aged, even in one's twenties or thirties. Today, many people in their thirties have the physical condition of someone in their sixties. Sedentary work postures keep muscles in constant tension, while ligaments gradually deteriorate with age.
Many begin these stretches with confidence, assuming the two poses are simple. They find a doorframe facing the TV at home, thinking they can stretch comfortably while watching.But unexpectedly, after just a few minutes, the back of the leg starts aching. Some rush to achieve results, potentially injuring the hamstrings. Improper stretching can sometimes cause tendon strains. Especially for those who lack exercise and the elderly, whose tendons have poor elasticity, unnecessary injuries are more likely. The Achilles tendon and calf muscles are particularly vulnerable areas. In severe cases, partial tendon tears can occur, leading to limb swelling and skin bruising.
Evenings before bedtime are an ideal time for ligament stretching. Always warm up (e.g., jogging) to raise body temperature before flexibility stretches, as this enhances range of motion. Stretching also requires adherence to principles: 1. Warm up before stretching. For instance, jogging increases body temperature, improving stretching effectiveness and reducing injury risk.
2. Perform stretches slowly and gently. Avoid sudden forceful pressure, rapid movements, or assistance from others applying external force. Improper force can cause injury.
3. Stretch until you feel slight "tension" or "soreness," but generally avoid reaching the point of "pain." Stretching to the point of pain brings you dangerously close to injury.
Rushing stretching can lead to strains
Stretching primarily relaxes tendons and meridians, aiding the body in promoting blood circulation and achieving certain fitness benefits. However, it cannot cure all ailments as some claim.
Exercise is beneficial for health but should follow the body's natural rhythms rather than defy them.Individuals with hypertension, heart disease, osteoporosis, chronic weakness, or those recovering from major illnesses must strictly follow medical advice and avoid such exercises without guidance to prevent adverse effects. Middle-aged and elderly individuals should be especially cautious.
Recently, many middle-aged and elderly individuals have become enthusiastic about stretching. As age advances, the body loses its former strength, and health issues increasingly arise.Beyond common chronic conditions like cardiovascular disease, hypertension, and diabetes, 70% of middle-aged and elderly individuals also suffer from muscle tightness symptoms such as neck and shoulder pain, lower back pain, and limited hand flexibility. Eager to restore their bodies to peak condition—or even eliminate the root of their ailments—some practice the "split" at home daily despite the pain, while others head to parks to stretch against trees. Certain movements exceed the physiological limits of their joints.As people age, their tendons lose elasticity and physical fitness declines significantly. Aggressive stretching can easily cause injuries, and recovery times are longer than for younger individuals. Standing Stretching Method 1. Find a doorframe. Raise both hands to grasp the top of the doorframe, stretching your arms as fully as possible. 2. Step forward with one foot into a lunge position, keeping the back leg as straight as possible.Position your body parallel to the doorframe, keep your head upright, and gaze straight ahead.
This method stretches the shoulder blades, surrounding shoulder area, back, and associated tendons and ligaments. You can use this technique at home to treat shoulder and neck pain, frozen shoulder, back pain, and similar conditions. Stop stretching immediately if you feel intense pain or tightness in the muscles or tendons to avoid injury.Precautions: Individuals with hypertension, heart disease, osteoporosis, or chronic weakness must follow medical advice. Simple stretching exercises are recommended for daily practice, such as elevating legs to stretch hamstrings or hanging briefly from a horizontal bar using arm strength. Progress gradually and avoid rushing.
Supine Stretching Method
1. Position the stretching bench and insert the upright bar. If no bench is available, use a coffee table or low table leaning against a doorframe.
2. Sit on the stretching bench, shifting your hips as close as possible to the upright bar (or doorframe).
3.Lie back in a supine position with your right leg straight, resting against the upright pole (door frame). Keep your hips pressed tightly against the pole (door frame). Place your left foot flat on the ground, reaching as far as possible. Raise both hands, bringing them close to your ears, and rest them flat on the stretching bench. Hold this position for 10 minutes. During this time, you can also pedal your left leg in a cycling motion to relax the hip joint;
4.Insert the pole on the opposite side (reposition the coffee table or low table against the door frame), then repeat the above method with the other leg for another 10 minutes.
This stretching method not only loosens the tendons from the waist to the back of the thigh and knee but also helps relax the hip joints. Hence, the supine stretching technique is also known as the supine hip-loosening method. It effectively stretches the inner thigh ligaments and the ligaments on the back of the thigh, making it one of the most efficient stretching techniques.