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

It’s well-established that stretching during exercise can prevent injuries and improve performance. But stretching may provide a range of health benefits even when you’re not working out. Daily stretching can improve circulation, enhance posture, and promote mental health, to name a few perks. Growing evidence suggests it may improve blood sugar levels and joint health, too.

Research on stretching and blood sugar levels is still in the 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 similar decreases in blood sugar as those seen in response to aerobic and resistance exercise, both in the short and long term,” Marker said.

It’s worth noting that the bulk of research has been conducted in people with diabetes, so it’s unclear whether stretching could improve blood sugar levels in the general population.1

Still, there’s reason to suggest it could. When you move your body, your blood sugar can decrease because your muscles use blood glucose, or sugar, for fuel, Marker explained. Consistent and prolonged stretching could trigger this effect, potentially improving insulin sensitivity and glycemic control over the long term, according to Manoj Sharma, MBBS, PhD, a professor of social and behavioral health at the University of Nevada, Las Vegas’s School of Public Health.

Perhaps a more obvious perk 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.

Additionally, even a brief round of stretches can combat muscle stiffness, research shows.2 Reducing muscle stiffness promotes blood circulation to the joints and reduces pain, according to Sharma.

To get the most out of your stretching routine, Marker suggests following the guidance laid out by the American College of Sports Medicine.

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