Stretching & the Nervous System

Stretching is one of the part of an exercise routine, which is often forgotten or neglected. Yet it is so important to stretch. Whilst  The benefits range from improving range of motion of the joints (i.e. assisting with mobility), reduced risk of injury, improved posture, release of muscle tension. However one less talked about benefit of stretching is its impact on the nervous system. 

When we exercise, the sympathetic nervous system (SNS) is activated. Also know as “fight or flight” mode. This is the body’s way to respond to stress (remember: exercise is stress for the body). The SNS is crucial for exercise performance as it increases heart rate, blood supply and oxygen delivery to the tissue and organs. The parasympathetic nervous system (PNS) is responsible for the “rest & digest” mode of our body; the mode our bodies are designed to operate in. Many people are SNS dominant these days due to hectic days, fulled by large amount of caffeine, deadlines pressure, rush hour, every day worries, emotional issues etc. SNS dominance has shown to cause digestive issues (such as bloating, constipation), lowered immunity, insomnia, anxiety, headaches, high blood pressure, unable to slow down, increased bloody sugar and more. 

Stretching provides for an opportunity to calm the nervous system, by switching from the SNS into the PNS. Post exercise, it is crucial to switch back into the PNS. Stretching stimulates mechanoreceptors (found in muscles, joints and tendons), which in turn trigger a change in the nervous system, lowering the SNS activity, as well as overall muscle relaxation (Van den Berg & Capri 1999). Activating the PNS also aims muscle recovery and studies have shown that it helps to reduce lactic acid built up (Solberg et al., 2000).  

Breathing (deep and slow) post work out will also signal the brain to switch from SNS to PNS, via the vagus nerve. Taking deep and slow breaths while stretching post work out is one of the best things you can do. Not only for muscle recovery, tension and flexibility, but for an overall calm nervous system.