What Taking Short Stretch Breaks During the Day May Do for Your Blood Sugar and Joint Health

It is well established that stretching during exercise can prevent injury and improve performance. But stretching can provide many health benefits, even when you’re not working out. Daily stretching can improve circulation, improve posture, and support mental health, to name just a few benefits. Growing evidence suggests it may also improve blood sugar and joint health.

Research on stretching and blood sugar is still in its early stages, but the evidence so far is promising, according to Ryan Marker, PhD, DPT, a physical therapist and assistant professor of physical medicine and rehabilitation at the University of Colorado Anschutz. “Several studies have shown that static stretching can produce decreases in blood sugar similar to those seen in response to aerobic and resistance exercise, both in the short and long term,” Marker said.

It should be noted that the majority of research has been conducted among people with diabetes. It is therefore unclear whether stretching might improve blood sugar levels in the general population.

Yet there are reasons to suggest that this might be the case. When you move your body, your blood sugar may drop because your muscles use blood sugar, or sugar, for fuel, Marker explained. Consistent, prolonged stretching could trigger this effect, potentially improving insulin sensitivity and long-term blood sugar control, according to Manoj Sharma, MBBS, PhD, professor of social and behavioral health at the University of Nevada, Las Vegas School of Public Health.

Perhaps one of the most obvious benefits of stretching is that it can also benefit your joints.

Static stretching — a type of stretching in which a position is held for a period of time — helps both maintain and increase a person’s range of motion, Marker said. When you improve your range of motion, your overall flexibility and mobility increases. This in turn reduces the stress placed on your joints during daily activities and exercise, he added.

Plus, even a brief set of stretches can combat muscle stiffness, research shows. According to Sharma, reducing muscle stiffness promotes blood flow to the joints and reduces pain.

To get the most out of your stretching routine, Marker suggests following advice from the American College of Sports Medicine.

One recommendation is to push each stretch to the point of initial tension or discomfort. “Generally speaking, stretching will be more effective the more you can push it toward discomfort,” Marker said.

Although you should try to hold the pose for as long as possible, he added, a general rule of thumb is 10 to 30 seconds per stretch, aiming for a total of about 90 seconds over the course of the day. Older adults should extend the duration of their stretches by 30 to 60 seconds per position, Marker advised.

However, for blood sugar purposes, daily stretching sessions lasting between 20 and 40 minutes appear to be more effective than short, sporadic stretching breaks, Marker said. “These sessions typically include eight to 10 different stretches of the large muscles of the upper and lower body, with four holds of 30 seconds each,” he added.

In general, try to stretch daily, or at least two to three days a week if you can.

Sharma recommends the following stretches:

• Seated calf raises: Sit and raise your heels to full extension.
• Cat-cow pose: On a mat, place yourself on all fours with your palms and knees planted on the ground, then alternate between arching and rounding your back.
• Child’s pose: On a mat, kneel, rest your chest and extend your arms forward.
• Wrist stretches: Rotate your wrist and extend your fingers.
• Shoulder stretches: Lift your shoulders toward your head, then pinch them back and lower them toward your back.
• Neck stretch: Tuck your chin, tilt your head from side to side, and rotate your neck from left to right.

While it’s good to push yourself, you have to be wary of overexertion, which could lead to injury, Marker warned. If you experience pain while stretching or are unsure of your form, consult a certified fitness professional.