Fact checkedExpert's opinion

Expert's opinion

The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.

Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.

The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.

Can Stretching Help You Lose Weight 2024? 5 Best Stretches To Lose Weight

Jennifer Olejarz

Updated on - Written by
Medically reviewed by Melissa Mitri, MS, RD

Can Stretching Help You Lose Weight
Stretching is not only for weight loss benefits but also helps to reduce stress, anxiety, and depression. Photo: Shutterstock & Team Design

The benefits of stretching exercises do not always get the attention they deserve. Stretching is an integral part of a well-rounded workout for many reasons; helping you to manage your weight as well as increase flexibility, mobility, and muscle strength. While most people believe it’s just what you do after a workout to prevent soreness, it provides benefits that create a domino effect of improvement in many areas of your life. Yoga, for example, has been shown to be just as effective or better[1] at improving health than other exercises. If you’re constantly forgetting to stretch or feel it’s not worth your time, read on to learn all the benefits stretching provides that help you answer the question “Can stretching help you lose weight?”

Does Stretching Help You Lose Weight?

A stretching routine is crucial for a healthy weight loss journey. While stretching burns calories more slowly than a high-intensity interval (HIIT[2]) workout, it’s still an important part of your fitness routine. It reduces stress, aids in recovery, and supports healthy weight management.

By reducing stress[3] and pain, making your workouts easier, and increasing flexibility, stretching exercises can indirectly support your weight loss journey. 

What Is Stretching?

Stretching is a form of exercise where you move your body and joints through its full range of motions. There are many types, some holding positions for longer and others for shorter. These motions help increase flexibility, which allows your body to have an even wider range of motion.

There are two forms of stretching – static and dynamic. Static stretches are performed while stationary while dynamic stretches are done with movement and flow. They can also have an active component, where you’re using strength, or passive, using external objects to help you stretch. 

It’s an instinctual activity often done naturally upon waking or after long periods of inactivity. Think of your cat or dog waking up. They automatically stretch before getting up (hence the name of the very famous downward dog yoga position). It’s a basic necessity for overall fitness and health, helping you to feel strong, flexible, mobile, and in control.

5 Stretching Exercises To Do At Home 

Whether it’s a YouTube video or a live online class, stretching exercises at home can be a great addition to your daily routine. Many people find it convenient to do a short 20-minute yoga class after waking or before bed since it’s been shown to reduce stress[4]

There are many great evening or morning stretches for a weight loss journey that helps you let go of the stressors on your mind. Here are some individual stretches that can be especially effective and help you realize how can stretching help you lose weight.

Child’s Pose

This is one of the most popular poses to help you relax and start or end your exercise routine with ease. If you’ve given it a try, you probably know how wonderful it feels once your forehead hits the mat, making your entire body unwind. 

The calmer you feel, the easier it will be for your body to function properly. This type of relaxing stretch can help to balance hormones and reduce the stress hormone cortisol, which can naturally lead[5] to losing weight. 

Plus, the more stressed you are, the more likely you are to choose high-energy foods[6] with addictingly high amounts of sugar, fat, and salt. 

You begin this stretch on all fours on a mat or comfortable floor, with your knees under your hips, leaning back to sit on your bottom. Let your arms spread out forward and your head reaches down, letting your forehead rest on the floor. Hold the position for three long breaths or more. 

This position is great for:

  • Releasing tension
  • Restoring energy and a sense of calm
  • Stretching the hips, pelvis, thighs, glutes, hamstrings, piriformis muscles, and spine

Cat-Cow

This is a combination of flowing between two poses while on all floors. It’s a great follow-up stretch after a child’s pose, as you get ready to begin gentle movement on your back and spine. 

This pose helps to slow breathing and also reduce the stress hormone cortisol[7], making losing weight and healthier food choices easier. 

Push up from Child’s Pose back onto all fours with your wrists directly under your shoulders and hips over your knees. Inhale and arch your back, dropping your belly while looking up. When ready, exhale and round your upper back into the Cat position. 

You can move between these positions several times, allowing your breathing to slow and move with your body. 

This stretch is great for:

  • A gentle start to the day or stretching routine
  • Spinal lubrication and circulation
  • Abdominal organ massage
  • Releasing spinal, arms, abs, torso, and back muscle tension

Downward-Facing Dog

Downward-Facing Dog
Downward-Facing Dog is helpful for people with sciatica or other back problems. Photo: Shutterstock

This mild inversion helps to energize your body while shifting blood flow to calm your nervous system and brain. It builds core strength along with shoulder and arm muscles, helping to build lean muscle mass and burn more calories while at rest[8]

It’s also known to be helpful for people with sciatica or other back problems. If you often wake up tired and achy, this can be a great way to smooth out any kinks and relieve fatigue before starting your day. 

From all fours, push your hands to straighten your arms as you lift your hips and straighten your legs. You may need to shift your hands or feet farther apart to make enough space for a long, lean, stretch. 

Don’t worry about your heels touching the floor, either. As long as you feel a nice stretch through your legs and you aren’t on your tiptoes, you’re doing the position in a way that works best for you. With time, you may get your heels on the floor, but feeling energizing is the true goal. 

This stretch is great for:

  • Reducing stress
  • Relieving headaches
  • Working out the arms, shoulders, and core
  • Stretching calves, hamstrings, and spine

To add some flow, you can alternate between the downward-facing dog and a front plank, where you lean forward and fit the shape of a board (i.e. the plank), with your wrists directly under your shoulders. You can make a wave-like motion switching between these two positions, adding an extra strengthening workout to your core, arm, and shoulder muscles. 

Be careful not to arch your back, sag your hips, or tilt your head up when planking so that you maintain one smooth line. 

Warrior One

This is a powerful pose that can increase flexibility, core and leg strength, and confidence. It requires total body concentration and strength, making it great for stress reduction. 

Place your legs in a lunge position with the back foot turned 45-60 degree angle, and the front leg bent at 90 degrees, with your knee directly stacked over the ankle. Your hips should be squared and facing forward, with your arms raised overhead and palms facing or touching each other. 

This stretch is great for:

  • Strengthening the core, legs, glutes, and feet
  • Improving coordination and flexibility
  • Increasing stamina and balance
  • Alleviating sciatica, arthritis, or spinal pain, and hip stiffness

Knees To Chest

This gentle stretch is an amazing way to start or end the day. It allows your entire body to lay on the floor and keeps your neck and head relaxed. Just like that first feeling of laying your heavy head on your pillow at the end of a long day, this pose allows you to truly rest and release tension, helping to balance hormones and reduce stress. 

Lie on your back and hold your knees above your chest with both hands. You can move gently from side to side to soothe your lower back or hold a static position. Try to hold it for at least 30 seconds and up to several minutes, or as long as feels good. 

This stretch is great for: 

  • Reducing stress, anxiety, anger, or high blood pressure – putting your head and back on the floor can help to calm your vagus nerve[9] and let your nervous system know you’re safe
  • Stretching the lower back, spine, and glutes
  • Relieving digestion problems
  • Opening the hips and massaging pelvic organs
  • Easing menstrual pain

Benefits Of Stretching

Stretching and yoga can help to reduce stress, increase flexibility and protect mobility, allowing you to enjoy a higher quality of life with a full range of motion. It keeps your body strong and the many benefits extend into other areas of your life, such as

Physical Benefits

  • Boost metabolism
  • Improve digestion
  • Balance hormones
  • Alleviate cramps
  • Burn calories
  • Build strength
  • Improves breathing patterns
  • Reduce headaches
  • Lower blood pressure
  • Increase blood circulation 
  • Spine alignment 
  • Reduces risk of injury
  • Lowers the risk of certain illnesses and diseases[10]
  • Adds ease and comfort when performing other physical activities[11]

Mental Health Benefits

  • Relieve stress and anxiety (which can help balance hormones and reduce cravings, leading to weight loss)
  • Ease depression[12] and improve healthy habits
  • Release strong emotions and tension, such as anger or sadness
  • Improve confidence
  • Improve energy and concentration and reduce fatigue

Safety Tips For Stretching Routine

Most of these poses can be done with ease no matter your age, sex, or health condition. However, if you have an injury you should ask your doctor before performing any exercise or stretches. If you’re pregnant, there are certain positions you should avoid as well. 

Stretches To Avoid When Pregnant

  • Lying on your back for long periods of time (e.g. knees to chest) after 20 weeks of pregnancy 
  • Postures that place heavy amounts of pressure on your belly
  • Twisting postures
  • Deep backbends
  • Inversions when you’re a beginner with no practice

There are some studies[13] showing that women can tolerate many yoga poses well during pregnancy. Stretching doesn’t need to be completely avoided when pregnant, but some adjustments may have to be made. Always seek medical advice for the best exercise and stretching program for your needs. 

Stretching To Avoid Injury

There are certain tips to follow before stretching, such as

  • Warm up first (at least a few minutes of movement)
  • Keep good posture and form
  • Breathe slowly and comfortably (don’t hold your breath)
  • Be patient and avoid stretching to the point of pain (mild tension is the goal)
  • Don’t multitask (focus on the stretch to avoid over-extending or bad form) 
  • Practice regularly 

As always, avoid stretching or exercise after an injury, or surgery, or when advised by a doctor. 

Yoga And Stretching

Yoga, for example, is popularly known as a gentle activity that mostly involves holding stretched positions for a few minutes at a time. That’s just one type of yoga, however, and its benefits are more than just increased flexibility. Also, the variety of classes requiring different levels of intensity, muscle strength, and concentration is expanding. 

Some of the most popular yoga classes that can help[14] with your weight loss program include

  • Ashtanga – high-intensity and dynamic fast-paced movement with deep, controlled breathing
  • Vinyasa or power yoga – high-intensity flowing yoga with continuous movement and breathing techniques
  • Aerial – high-intensity and dynamic yoga on a rope with your body in the air
  • Hatha – low to high- intensity with static poses and breathing techniques
  • Hot – moderate to high-intensity with a room heated to 105°F (41°C), forcing muscles, lungs, and heart to work harder and to burn calories 
  • Kundalini – yoga practice focused on mental health and spiritual well-being with repetitive poses, breathing exercises, chanting, and meditation

Yoga and stretching burn calories and increase flexibility, allowing you to do all your other activities with even more ease. It can also increase your muscle mass, which helps to burn calories at rest as well. 

The Bottom Line

Can stretching help you lose weight? Yes, stretching is an activity with benefits that extend well past muscle flexibility and strength. It helps to reduce stress, anxiety, and depression, which can help balance hormones and reduce cortisol levels. 

When feeling relaxed, it becomes easier to choose healthy foods and has the energy to perform other types of physical activity as well. This can help you reach your weight loss goals more easily. 

Overall, stretching is a fantastic part of a regular exercise program that can help you feel stronger, calmer, and more confident. 


+ 14 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. Ross, A. and Thomas, S. (2010). The Health Benefits of Yoga and Exercise: A Review of Comparison Studies. [online] 16(1), pp.3–12. doi:https://doi.org/10.1089/acm.2009.0044.
  2. Cassidy, S., Thoma, C., Houghton, D. and Trenell, M.I. (2016). High-intensity interval training: a review of its impact on glucose control and cardiometabolic health. Diabetologia, [online] 60(1), pp.7–23. doi:10.1007/s00125-016-4106-1.
  3. Montero-Marín, J., Asún, S., Estrada-Marcén, N., Romero, R. and Asún, R. (2013). Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado. Atención Primaria, [online] 45(7), pp.376–383. doi:10.1016/j.aprim.2013.03.002.
  4. ‌CS;Tsunaka, C. (2018). Effects of yoga on stress management in healthy adults: A systematic review. Alternative therapies in health and medicine, [online] 17(1). Available at: https://pubmed.ncbi.nlm.nih.gov/21614942/.
  5. Abraham, S.B., Rubino, D., Sinaii, N., Ramsey, S. and Nieman, L.K. (2013). Cortisol, obesity, and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature. Obesity, [online] 21(1), pp.E105–E117. doi:10.1002/oby.20083.
  6. Lopes Cortes, M., Andrade Louzado, J., Galvão Oliveira, M., Moraes Bezerra, V., Mistro, S., Souto Medeiros, D., Arruda Soares, D., Oliveira Silva, K., Nicolaevna Kochergin, C., Honorato dos Santos de Carvalho, V.C., Wildes Amorim, W. and Serrate Mengue, S. (2021). Unhealthy Food and Psychological Stress: The Association between Ultra-Processed Food Consumption and Perceived Stress in Working-Class Young Adults. International Journal of Environmental Research and Public Health, [online] 18(8), p.3863. doi:10.3390/ijerph18083863.
  7. Magnon, V., Frédéric Dutheil and Vallet, G.T. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. [online] 11(1). doi:https://doi.org/10.1038/s41598-021-98736-9.
  8. Zurlo, F., Larson, K., Bogardus, C. and Ravussin, E. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. Journal of Clinical Investigation, [online] 86(5), pp.1423–1427. doi:10.1172/jci114857.
  9. Gerritsen, R.J.S. and Band, G.P.H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience, [online] 12. doi:10.3389/fnhum.2018.00397.
  10. DorAnne Donesky, Nguyen, H.Q., Paul, S.M. and Carrieri-Kohlman, V. (2009). Yoga Therapy Decreases Dyspnea-Related Distress and Improves Functional Performance in People with Chronic Obstructive Pulmonary Disease: A Pilot Study. [online] 15(3), pp.225–234. doi:https://doi.org/10.1089/acm.2008.0389.
  11. Physical Therapy Reviews. (2013). Stretching: Mechanisms and Benefits for Sport Performance and Injury Prevention. [online] Available at: https://www.tandfonline.com/doi/abs/10.1179/108331904225007078
  12. Bridges, L. and Sharma, M. (2017). The Efficacy of Yoga as a Form of Treatment for Depression. Journal of Evidence-Based Complementary & Alternative Medicine, [online] 22(4), pp.1017–1028. doi:10.1177/2156587217715927.
  13. Polis, R.L., Gussman, D. and Kuo, Y.-H. (2015). Yoga in Pregnancy. Obstetrics & Gynecology, [online] 126(6), pp.1237–1241. doi:10.1097/aog.0000000000001137.
  14. Lee, K.-H., Ju, H.-M. and Yang, W.-H. (2021). Metabolic Energy Contributions During High-Intensity Hatha Yoga and Physiological Comparisons Between Active and Passive (Savasana) Recovery. Frontiers in Physiology, [online] 12. doi:10.3389/fphys.2021.743859.
Jennifer Olejarz

Medically reviewed by:

Melissa Mitri

Jennifer Olejarz is a Certified Nutritionist and Health Counselor specializing in binge and emotional eating, stress management, and mental health. She has almost a decade's worth of experience in the health and wellness field writing health articles, guides, and books, along with creating health and nutrition courses. She works one-to-one with private clients to build healthier lifestyle habits and end the lifelong battle of food guilt and diet frustrations. She has degrees in both Psychology and Nutrition from Western University, Canada.

Medically reviewed by:

Melissa Mitri

Journal of Physical Education and Sport

Trusted Source

Go to source

SciELO - Scientific Electronic Library Online

Trusted Source

Go to source

African Journals Online

Non-profit Platform for African Journals

Trusted Source
Go to source

Journal of The American Board of Family Medicine

American Board of Family Medicine

Trusted Source
Go to source

Informit

RMIT University Library

Trusted Source
Go to source

European Food Safety Authority

Science, Safe food, Sustainability

Trusted Source
Go to source

OrthoInfo

American Academy of Orthopaedic Surgeons

Trusted Source
Go to source

American Academy of Family Physicians

Strengthen family physicians and the communities they care for

Trusted Source
Go to source

Agricultural Research Service

U.S. Department of Agriculture

Trusted Source
Go to source

The American Journal of Medicine

Official Journal of The Alliance for Academic Internal Medicine

Trusted Source
Go to source

National Institute on Alcohol Abuse and Alcoholism

Database From National Institute Of Health

Trusted Source
Go to source

Lippincott Journals

Subsidiaries of Wolters Kluwer Health, Inc.

Trusted Source
Go to source

National Institute on Aging

Database From National Institute Of Health

Trusted Source
Go to source

Translational Research

The Journal of Laboratory and Clinical Medicine

Trusted Source
Go to source

Cell

An All-science Publisher

Trusted Source
Go to source

Journal of Translational Medicine

BioMed Central

Part of Springer Nature
Go to source

Federal Trade Commission

Protecting America's Consumers

Trusted Source
Go to source

National Human Genome Research Institute

Database From National Institute Of Health

Trusted Source
Go to source

Food Production, Processing and Nutrition

BioMed Central

Part of Springer Nature
Go to source

BMC Gastroenterology

BioMed Central

Part of Springer Nature
Go to source

ACS Publications

A Division of The American Chemical Society

Trusted Source
Go to source

Annual Reviews

Independent, Non-profit Academic Publishing Company

Trusted Source
Go to source

PubChem

National Center for Biotechnology Information

National Library of Medicine
Go to source

PLOS Journals

Nonprofit Publisher of Open-access Journals

Trusted Source
Go to source

Thieme E-books & E-Journals

Peer-reviewed & Open Access Journal

Trusted Source
Go to source

European Journal of Agriculture and Food Sciences

Peer-reviewed International Journal Publishes

Trusted Source
Go to source

Royal Society of Chemistry Publishing Home

Chemical Science Journals, Books and Database

Trusted Source
Go to source

Frontiers

Publisher of Peer-reviewed Articles in Open Acess Journals

Trusted Source
Go to source

De Gruyter

German Scholarly Publishing House

Trusted Source
Go to source

Hindawi

Open Access Research Journals & Papers

Trusted Source
Go to source

Oilseeds and Fats, Crops and Lipids

EDP Sciences

Trusted Source
Go to source

Cambridge Core

Cambridge University Press

Trusted Source
Go to source

FoodData Central

U.S. Department Of Agriculture

Trusted Source
Go to source

Journal of the American Heart Association

Peer-reviewed Open Access Scientific Journal

Trusted Source
Go to source

National Center for Complementary and Integrative Health

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The Americans with Disabilities Act

U.S. Department of Justice Civil Rights Division

Trusted Source
Go to source

Journal of the Academy of Nutrition and Dietetics

Organization of Food and Nutrition Professionals

tr
Go to source

Sage Journals

Database From Sage Publications

Trusted Source
Go to source

National Institute of Drug Abuse

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The ClinMed International Library

A Repository and an Open Access Publisher for Medical Research

Trusted Source
Go to source

The Royal Society Publishing

United Kingdom's National Academy of Sciences

Trusted Source
Go to source

APA PsycNet

Database From American Psychological Association

Trusted Source
Go to source

The Pharma Innovation Journal

Peer-reviewed And Refereed Journal

Trusted Source
Go to source

Asian Journal of Pharmaceutical Research and Development

Peer-reviewed Bimonthly Journal

Trusted Source
Go to source

British Pharmacological Society

Journals - Wiley Online Library

Trusted Source
Go to source

American Psychological Association

Scientific and Professional Organization of Psychologists

Trusted Source
Go to source

AAP Publications

Database From American Academy of Pediatrics

Trusted Source
Go to source

Karger Publishers

Academic Publisher of Scientific and Medical Journals and Books

Trusted Source
Go to source

Cambridge University Press & Assessment

Database From Cambridge University

Trusted Source
Go to source

National Institute of Mental Health

Database From National Institute Of Health

U.S. Department of Health and Human Services
Go to source

MDPI

Publisher of Open Access Journals

Trusted Source
Go to source

Bulletin of the National Research Centre

Part of Springer Nature

Trusted Source
Go to source

The New England Journal of Medicine

Massachusetts Medical Society

Trusted Source
Go to source

Economic Research Service

U.S. DEPARTMENT OF AGRICULTURE

Trusted Source
Go to source

MedlinePlus

Database From National Library of Medicine

U.S Department of Health and Human Services
Go to source

National Institute of Health

An agency of the U.S. Department of Health and Human Services

Trusted Source
Go to source

Trusted Source

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

The BMJ

Weekly Peer-reviewed Medical Trade Journal

The British Medical Association
Go to source

The British Psychological Society

The British Psychological Society is a charity registered in England

Database From Wiley Online Library
Go to source

National Heart, Lung, and Blood Institute

Database From National Institute Of Health

U.S Department of Health and Human Services
Go to source

PubMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

DailyMed

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

Google Scholar

Go to source

Science.gov: USA.gov for Science

Government Science Portal

Go to source

ResearchGate

Social Network Service For Scientists

Find and share research
Go to source

American Heart Association

To be a rentless force for a world of longer, healthier lives

Go to source

BioMed Central

Research in progress

Go to source

JAMA Network

Home of JAMA and the Specialty Journals of the American Medical Association

Go to source

Springer Link

Database From Springer Nature Switzerland AG

Springer - International Publisher Science, Technology, Medicine
Go to source

ODS

Database from Office of Dietary Supplements

National Institutes of Health
Go to source

Federal Trade Commission

Bureaus of Consumer Protection, Competition and Economics
Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source

Oxford Academic Journals

Oxford University Press

Trusted Source
Go to source

Taylor & Francis Online

Peer-reviewed Journals

Academic Publishing Division of Informa PLC
Go to source

WHO

Database from World Health Organization

Go to source

Journal of Neurology

Peer-reviewed Medical Journal

American Academy of Neurology Journal
Go to source

ScienceDirect

Bibliographic Database of Scientific and Medical Publications

Dutch publisher Elsevier
Go to source

Wiley Online Library

American Multinational Publishing Company

Trusted Source
Go to source

Centers for Disease Control and Prevention

U.S. National Public Health Agency

U.S Department of Health and Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

U.S. Food & Drug Administration

Federal Agency

U.S Department of Health and Human Services
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement