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How Stretching Can Help You Lose Weight?

Did you know that stretching can help you lose weight? Maybe you’ve never thought about that, but it’s true. Being aware of our bodies when we stretch can help us with weight loss.

Did you know that regular stretching can help you stay healthy? Yes! It can. Your weight is the result of a complex set of lifestyle behaviors: how much and what you eat, your activity levels, hormonal balance, stress levels, sleep quantity and quality, exposure to environmental toxins, and more. For this reason, achieving a healthy weight for your body is not as simple as cutting calories and increasing exercise. It requires developing a lifestyle that helps you manage stress, eat healthier, stay active and take care of your overall health. In this article, we’ll discuss why stretching is an important and often overlooked tool in your health journey and how it can help you achieve and, more importantly, maintain a long-term health load. There is no magic pill or quick fix for weight loss, but building a lifestyle that makes you feel good and helps you maintain a healthy weight is nothing short of magical.

Stretching to lose weight

Stretching is good for losing weight. Furthermore, it is often overlooked as a means of weight loss. While most people think of stretching as just a way to prepare for an exercise routine, there’s actually a lot more to stretching. It will help you burn more calories than usual and allow your entire body to be fit.

Does stretching burn calories?

Every activity you do burns calories, from a 30-minute home workout to a 60-minute walk down the street or more. If you’re looking for an activity that burns calories and energy, stretching is an activity worth focusing on. Moreover, stretching is an important part of your fitness and health routine. You can stretch at any time of the day. Do a 5-minute stretch before starting the day or a long relaxation session after a workout at the gym.

Type of stretching

Are there actually different types of stretching? Yes, there are. If you take a yoga class, you will likely be doing all these stretches in your practice. If you want to focus on stretching one area of ​​the body, it is better to focus on one type of stretch. For example, if you want to relax some parts of your body, you can perform a relaxing stretch. Here are a few different types of stretching you can try:

Active stretching: Active stretching is a stretch in which no external force is used to engage the muscles in the stretch. A Warrior Pose is a good example of active stretching.

Passive stretching: This type uses props or tools to increase flexibility rather than using muscles to stretch. Blocks, yoga strips, yoga walls, or even the floor are considered stretching tools.

Dynamic stretch: Taking a Vinyasa class is a great example of stretching. A strong posture requires you to move with your full range of motion. This type of stretching is mainly used to warm up the body. Most times, this type of stretch helps the entire body feel warm and ready to go.

PNF Stretch – This type of stretch is probably the most effective for flexibility as it requires the muscle to contract and then stretch to its maximum potential. This action triggers the mitotic reflex that signals the spinal cord for the relaxation of the muscle. Some poses to consider for PNF stretches are Low Crescent Lunge and Half Monkey Pose. In these positions, you contract your muscles for balance and then relax to expand your body further.

Benefits of stretching – how stretching can help you lose weight

The great thing about flexibility training is that you don’t have to do it often or for a long time to reap the benefits. A few minutes of stretching a day can improve joint mobility, can help reduce the risk of injury during exercise, help lose weight and reduces stress. Consistency is important to improve your flexibility, and when you participate in a stretching program two or three times a week, your body will feel better. Although you don’t burn many calories during a short stretch, your body works best when your joints move comfortably. This can help you lose weight.

Reduces stress

Flexibility exercises help with blood flow, but not in a way that increases adrenaline. Stretching and breathing exercises help improve mood and reduce stress levels. This can be especially helpful for people trying to avoid emotional eating. If you have time for lunch either before or after work, you can take a little stretch.  All mental or physical activities help improve flexibility and reduce stress.

Improve aerobic activities

Regular physical activity is important, but the number of calories burned by regular cardiovascular activities has a significant impact on the number of calories burned each day. An active aerobic activity includes all your non-exercise activities such as: walking to your car in the parking lot, picking up groceries, digging and fencing, and other daily movements. You can move more throughout the day if your joints and limbs feel better. This can also reduce joint pain and stiffness and help you stay active.

Effective exercise routines

Exercise and strength training for weight loss are most effective when you complete each exercise. Stretching helps your body get in better shape, so you burn more calories during exercise and reduce recovery time from injury or pain.

Increasing your range of motion can help you activate more muscle fibers during resistance training. This activation can potentially increase metabolically active muscle mass.

Stretching routines to engage in

You can do some simple stretches when you get out of bed each morning or after exercise or vigorous exercise. These stretches will help you loosen up your joints and start your day right. You can also choose to do these stretches at your desk while you are at work.

Consider these simple options. You can do a complete routine in about 10 minutes.

Full Body Roll

This role will increase your flexibility and range of motion in your spine and hamstrings.


  • Stand up straight and stretch your arms towards the sky.
  • Relax your arms and lower your spine.
  • Let your hands rest on the floor.
  • Keep your knees up to protect your back.
  • Stay in that position for 5 to 15 seconds, then slowly return and repeat.

Crescent moon stretch

Crescent stretches, or side bends, are great for stretching your back, abs, and hips.


  • Bring your hands above your head and slowly bend your body into a crescent shape, bending your body to the left and then to the right.
  • Hold still on each side for 10-15 seconds.

Neck and shoulders stretch

The neck and shoulders may feel stiff from sitting. Try to stretch them regularly to feel more flexible and move better during exercise.


  • Stand or sit and slowly pull your chin toward your chest and feel a slight relaxation in the back of your neck.
  • Turn your head left and right slowly and gently to stretch your neck. You may feel a stretch at the top of each shoulder.
  • Hold for 5-10 seconds and repeat.

Chest opener

Sitting for too long might cause your chest to feel tight and sore. Try chest openers to help counter these effects.


  • Stand or sit and clasp your hands behind your back.
  • Feel the front of your chest open and stretch.
  • Hold for 5-10 seconds and repeat.

Hips and inner thighs stretch

Stretching the hips and thighs can improve squat performance and counteract the effects of sitting for too long.


  • Get into a sitting position and bring your feet together in front of your body, so your legs form a diamond shape.
  • Keep your spine long and tilt forward from the hips, bringing your chest closer to the ground. It’s normal if you can’t bend too much.
  • Remember to keep breathing as you hold the stretch for 15-30 seconds.

You can try the following:

Cobra Pose: Lie on your stomach and raise your upper body, helping yourself with your arms.

Seated twist: Sit down with a straight back, bend one of your legs at the knee and place it over the other, which should be kept on the ground and straight. Then rotate your upper body in the opposite direction.

The Warrior: Take a small step forward; keep your arms straight above your head, your hands together, and your back straight.

The Bridge: Lie on your back and lift your hips as high as you can. Hold still for half a minute.

Side lunges: Stand up straight and spread your legs wide apart, then transfer all your weight to your knee as you bend it.

Inner Thigh Stretch: Sit on the floor, keep your back straight, and bring your feet together as you slowly lower your knees toward your hips.

Kneel squeeze: lie on your back, bend your knees and bring them to your upper body while squeezing them with your hands.

Triceps stretches: stand up straight, with a straight back and bend your arm at the elbow and place it behind your head, reaching as far back as possible.

The Bow: Lie on your stomach, grab your ankles with your hands and bend them forward. Hold for half a minute.

The Downward Dog: Begin this stretch on your hands and knees, then extend your arms and legs into a V shape as you press down.

Is it bad to stretch every day?

Stretching involves contracting and stretching the body. It also improves body tone, which can lead to a healthy life. Yoga exercises include many positions that involve stretching. After practicing yoga for a while, you may notice that your body is becoming flexible. This can be caused by increased strength in the muscles and stretching of the body.

Is it painful to stretch every day?

Stretching isn’t harmful. It can be done anywhere and anyhow. However, if you force your body to stretch more than it can handle, you can injure yourself. Flexibility takes time to build. Some Body parts you can test include some tight muscles like tendons and fascia.

Regular stretching exercises will gradually increase flexibility. Remember to listen to your body and don’t try to stretch. If you feel severe pain while stretching, take a step back and don’t go too deep into the stretch. You may start out inflexible, but don’t let that stop you from stretching. In fact, it’s important to add stretching to your daily routine!

How long should I hold the stretch?

As you can see, sometimes we give an average time for a person to hold each position. However, the amount of time you should spend differs per individual.

The general rule is that you should try to stay hold in that position until you feel some burns, that is, until you feel your muscles respond.  The important thing is to do it sparingly because even too much stretching can cause injury.

Stretching won’t break a sweat. Get up and get going!

The good habits that remain are the ones you enjoy and can maintain for the long term. It is not about losing a few pounds in a short time; it means feeling good in your body, doing things you enjoy, and feeling better and less stressed.

We only sometimes have time to go to the gym or an exercise class. But the great thing about stretching is that it’s easy to do because you can do it anywhere in your bedroom, living room or even in your office. Taking 15 minutes to stretch is an easy way to stay fit during the day. Remember, it’s important to develop a lifestyle that involves movement every day! It is very helpful for weight loss, though it may take some practice to get started; even after just a few minutes of stretching you’ll feel better at the end of it than when you started. The pleasurable nature of stretching is one of its benefits that will make you love it. This is because it is easy to do, even on a bare floor. In addition, working on a goal like your splits is rewarding and motivating. It gives you a reason to enjoy the training.


So can stretching help you lose weight? Flexibility training alone needs to burn more calories to make a big difference in your daily energy balance. But when you combine stretching with a comprehensive training program, you benefit from a healthy body that feels good. When your body feels good, you can move more often, burn more calories, and increase your chances of losing weight. Ultimately, not only will the extra pounds melt away because you’re flexible, but stretching is an amazing tool you can use to stay active, lower your stress levels, sleep better, and feel better every day. There are many reasons to keep stretching! All of these things will help you achieve your goal of achieving and maintaining a healthy weight. Good luck, and enjoy your stretches, knowing that you are doing great things for your health.



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