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

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?”

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

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. 

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. 

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