Stretching
Stretching is one of the most commonly recommended components of fitness and rehabilitation. Many of us have been told to stretch before exercise, stretch after exercise, or simply stretch more often. But what does the research actually tell us about stretching, and how should we use it effectively?
What Is Stretching?
Stretching refers to exercises designed to increase the length of muscles and surrounding soft tissues, improving flexibility and joint range of motion. Flexibility is an important component of physical function, allowing us to move efficiently during sport, exercise, work, and everyday activities.
As we age or spend long periods in repetitive positions, muscles and connective tissues can become less flexible. Maintaining adequate flexibility can help support comfortable movement and reduce feelings of stiffness.
Why Is Stretching Important?
Research shows that stretching can:
Improve flexibility and joint range of motion.
Reduce feelings of muscle tightness.
Support movement quality and functional mobility.
Assist rehabilitation programs when flexibility limitations contribute to pain or dysfunction.
Help maintain mobility as we age.
However, it is important to recognise that stretching is not a cure-all. While flexibility is beneficial, stretching alone does not guarantee injury prevention or improved athletic performance.
Should You Warm Up Before Stretching?
Yes. A brief warm-up is generally recommended before stretching.
Five to ten minutes of light aerobic activity such as walking, cycling, or gentle jogging increases blood flow to the muscles and raises tissue temperature. Warmer muscles tend to be more pliable and can be stretched more comfortably than cold muscles.
Types of Stretching
Static Stretching
Static stretching involves moving a muscle to the point of mild tension and holding the position for a period of time, typically between 15 and 60 seconds.
Examples include:
Hamstring stretches
Calf stretches
Quadriceps stretches
Research consistently shows that static stretching can improve flexibility when performed regularly over time.
Best used for:
Improving flexibility
Cool-downs
Dedicated mobility sessions
Dynamic Stretching
Dynamic stretching involves controlled movements that take joints and muscles through their available range of motion.
Examples include:
Leg swings
Walking lunges
Arm circles
Dynamic stretching has become a preferred warm-up strategy for many sports and exercise activities because it prepares the body for movement while increasing muscle temperature.
Best used for:
Pre-exercise warm-ups
Sports performance preparation
Activities requiring speed, power, or agility
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
PNF stretching combines muscle contractions with stretching. A common technique involves:
Stretching a muscle.
Contracting the muscle against resistance.
Relaxing and stretching further.
Research suggests PNF stretching can produce greater short-term improvements in flexibility than static stretching alone.
Best used for:
Flexibility training
Rehabilitation programs
Individuals requiring significant range of motion improvements
Ballistic Stretching
Ballistic stretching uses rapid bouncing movements at the end of a joint's range of motion.
Historically, it was widely used in sport. However, because it can place higher forces on muscles and connective tissues, it is generally not recommended for the general population.
Best used for:
Specific athletic training under professional supervision
Does Stretching Prevent Injuries?
This is one of the most misunderstood areas of stretching research.
While stretching improves flexibility, large systematic reviews have found that stretching alone does not substantially reduce overall injury rates in healthy, active populations.
Injury risk is influenced by many factors, including:
Strength
Training load
Recovery
Previous injury history
Movement technique
Fatigue levels
For this reason, stretching should be viewed as one component of a comprehensive injury prevention strategy rather than a standalone solution.
Does Stretching Reduce Muscle Soreness?
Many people stretch after exercise to prevent delayed onset muscle soreness (DOMS).
Current evidence suggests that stretching has little meaningful effect on reducing post-exercise muscle soreness. While stretching may feel good and improve flexibility, it should not be relied upon as the primary strategy for recovery.
More effective recovery strategies may include:
Adequate sleep
Appropriate nutrition
Hydration
Gradual training progression
Active recovery
Stretching and Athletic Performance
The relationship between stretching and performance depends on the type of stretching used and when it is performed.
Before Exercise
Long-duration static stretching immediately before activities requiring maximal strength, power, or sprinting may temporarily reduce performance.
In contrast, dynamic stretching is generally associated with improved readiness for activity and is commonly recommended as part of a warm-up.
After Exercise
Static stretching after exercise can help maintain or improve flexibility and may contribute to relaxation, although its effects on recovery are limited.
When Should Stretching Be Avoided?
Stretching may not be appropriate in certain situations, including:
Recent fractures
Acute muscle, tendon, or ligament injuries
Active infections affecting tissues
Significant bruising or haematoma
Certain cases of joint hypermobility
Situations where a healthcare professional has advised movement restrictions
If you are unsure whether stretching is appropriate for your condition, seek guidance from a qualified healthcare practitioner.
Practical Recommendations
For most people, an evidence-based stretching routine includes:
Warm up with 5–10 minutes of light activity.
Use dynamic stretching before exercise.
Perform static stretching after exercise or as a separate flexibility session.
Hold static stretches for 15–60 seconds.
Repeat stretches 2–4 times as required.
Stretch to the point of mild tension, not pain.
Combine stretching with strength training and regular physical activity.
The Bottom Line
Stretching remains a valuable tool for improving flexibility, maintaining mobility, and supporting movement quality. Dynamic stretching is generally most appropriate before exercise, while static stretching and PNF techniques can be effective for improving flexibility over time.
Despite common beliefs, stretching alone is unlikely to prevent injuries or significantly reduce muscle soreness. The greatest benefits come when stretching is incorporated into a broader program that includes strength training, regular exercise, adequate recovery, and good movement habits.
A balanced approach to flexibility and strength is often the most effective way to keep your body moving well for the long term.
The team at Be Well Health Group, Grovedale, Geelong
Photo by Unsplash.
