We all need to stretch, and not just for flexibility, but also to maintain a range of motion in the joints, fitness experts say.

Without it, they say, the muscles shorten and become tight; however, stretching keeps the muscles flexible, strong, and healthy at the same time.

Nelson Mukasa, a fitness coach, says stretching on a regular basis can have several health benefits, and that people shouldn’t just think that one has to stretch before physical activity only.

He says stretching on a daily basis regardless of physical activity is important. "Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, among other benefits,” he says.

Mukasa goes on to note that when you want to improve your posture, stretching can be a great remedy.

He explains that tight muscles can cause poor posture, specifically, the muscles of the chest, and back (both lower and upper can cause poor posture if they are tight).

"Regular stretching can help increase your flexibility which is crucial for overall health. Also, improved flexibility can help you to perform everyday activities with relative ease,” he says.

Celestine Karangwa, a physiotherapist, says stretching can also aid in delay of reduced mobility that comes with ageing.

In addition to this, he says, it can increase one’s range of motion. He explains that being able to move a joint through its full range of motion gives one more freedom of movement.

Mukasa says stretching also helps in improving one’s performance, especially when it comes to physical activities.

"Stretching prior to physical activity has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise,” he says.

It is also evident that stretching on a regular basis may improve your circulation, and improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness).

Karangwa says a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

Back pain is among the major issues people are experiencing nowadays, Karangwa says, and stretching has been shown to help heal and prevent back pain.

He adds that a regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

When you’re experiencing stress, Karangwa says, it could be that your muscles are tense; this is because muscles tend to tighten up in response to physical and emotional stress.

"One can rectify this by stretching basically, focusing on areas of the body where you tend to hold your stress, such as your neck, shoulders, and upper back,” he says.

Studies have also shown that stretching can help prevent injury. If you stretch and increase the range in which a muscle can move, the likelihood of injuring it decreases. 

Stretching before physical activity specifically helps prevent injury by bringing blood flow to the muscles.