Can Daily Stretching Increase Muscle Size?

If you want bulging muscles, daily stretches won’t do the trick. But stretching does lengthen and relax muscle fibers, which can offer a number of fitness benefits. If you’re new to exercise, ask a certified fitness instructor to show you some basic stretches suitable for your fitness program. Also, engage in a resistance-training program and suitable healthy diet, which combined are the only way you can build muscle.

Function

• During a stretch, the muscle lengthens as the ends pull away from each other. Nearby connective tissue also elongates, increasing your flexibility. The rate of stretching is also important. While a rapid stretch will elongate muscles and connective tissue, it also can cause pain and swelling. For that reason, the safest and most effective approach is to follow a well-designed program of slow, controlled stretches.

Benefits

• Stretching might not add muscle mass, but it does have many fitness benefits. Done correctly, stretching can improve coordination; increase flexibility and range of movement; improve posture; reduce muscle tension, soreness and stiffness; and increase the flow of blood to your muscles, flooding them with nutrients and oxygen, according to the book “Fitness Instructor Training Guide,” by Cheryl L. Hyde. Stretching is also an effective way to warm up before beginning a vigorous workout. The key is to stretch enough to improve your performance during your upcoming workout without overdoing it.

Time

• You don’t have to stretch for hours at a time to obtain fitness benefits from stretching. Typically, five to 10 minutes of stretches is sufficient for a single session, according to Hyde. For example, a typical workout might include a stretching session beforehand to warm up your muscles, as well as a post-workout stretching session to cool down. Choose a variety of stretches, ensuring that all of your major muscle groups receive some attention. Hold stretches for about 20 seconds and focus on relaxing your muscles. How often you should stretch depends on your physical condition, training program and fitness goals. For example, daily stretching might be necessary if you're an athlete.

Increase Muscle Mass

• The only way to add bulk to your muscles is to participate in a strength-training program while following a healthy diet. To build muscle you can choose from body-weight exercises, resistance-type exercises or weights. Lifting heavy weights, for example, spurs your body to adapt by strengthening and building muscles. Your body also needs basic nutrients to grow muscles, such as protein. If you have questions regarding what exercises are right for you, a certified fitness instructor can help you design a strength-training program and diet appropriate for your fitness goals.