Stretching might seem like something to quickly fit in before or after exercise. However, the type and timing of the kind of stretching you do can help or hinder your performance. Properly stretching might even improve your posture, help you safely complete everyday tasks, and influence your quality of life as you age.1 The key to proper stretching is to focus on improving your flexibility, which involves more than just being able to touch your toes. 

Two types of stretching that improve flexibility

Flexibility is the ability to move a joint through its full range of motion or to lengthen a muscle completely. Two stretching methods ‒ dynamic and static ‒ can increase flexibility. But it's important to know how and when to do each type to maximize their benefits. 

  • Dynamic stretching. The best time to do dynamic stretching is during your warm-up before exercising.1 Dynamic stretching loosens your muscles by mimicking the activity you're going to do – as if you’re rehearsing the movements your muscles will perform. Examples include arm circles and shoulder rolls to prepare for swimming or leg swings and lunges if you'll be running.
  • Static stretching. Static stretching is holding a pose that stretches a muscle for a specific amount of time without moving. Static stretching used to be considered the warm-up before exercise. However, some studies show that performing static stretching before activities that require high speed or strength slightly decreases performance. Static stretching doesn't warm the muscle adequately, so it’s most beneficial to do this form of stretching during your cooldown after a workout.1

Benefits of stretching and increasing flexibility

Some studies indicate that increasing flexibility improves athletic performance.1,2 But you don't need to be an athlete to reap the benefits of stretching. Increasing flexibility and stretching might also: 

  • Reduce injuries. Although stretching and being more flexible won't prevent an overuse injury, it might reduce the overall risk of injury.2
  • Lower blood pressure. Adding a stretching routine might benefit your overall cardiovascular health.2,3 That's because when you stretch a muscle, the blood vessels in it are also stretched. Some studies show that stretching to improve flexibility is linked to reduced blood pressure in older adults with a high-normal baseline blood pressure.3,4 
  • Age gracefully. Aging muscles tend to resist stretching. This can lead to stiffness and discomfort, making movement more difficult. Stretching and improving flexibility might help you better perform everyday activities with less joint pain.2,5
  • Gain better balance. Establishing and maintaining a stretching routine can improve balance and decrease the risk of falls, one of the leading causes of injury in older adults.4 

Tips for safe stretching

Stretching muscles too far or incorrectly performing stretches can do more harm than good. Be sure you stretch safely and effectively to get the most benefit. 

  • Take your time. Hold a stretch for about 30 seconds. If it's a problem area, then hold for about 60 seconds. Relax and breathe normally – don't hold your breath. 
  • Don’t bounce. Stretching should be a controlled, smooth movement. Bouncing while stretching can injure your muscles and contribute to tightness or injury. 
  • Don't lock your joints. Keep your joints slightly bent and not fully extended to avoid overstretching, which can cause injury. 
  • Pay attention. Expect to feel tension, not pain. If it hurts, then you have pushed too far. Back off until you don't feel pain. 
  • Focus on major muscle groups. Concentrate stretches on large muscle groups, such as the calves, thighs, hips, lower back, neck, and shoulders. 
  • Don’t play favorites. If you stretch your left hamstring, then remember your right hamstring. Stretch both sides of your body to build equal flexibility. 
  • Consider taking a class. Tai chi and yoga incorporate slow and focused movements and can increase strength, balance, and flexibility with gentle movements.6 
  • Make stretching a habit. Minimize soreness with a consistent stretching routine.5 Aim for 2-6 times a week, five minutes per muscle group, to gain and maintain the most benefits.2 

Warm up to stretching

If you're new to stretching, or getting your body ready for activity, then perform the movements slowly with light pressure until your muscles become accustomed to the action. If you have health concerns or an injury, then consult with your health-care professional or physical therapist about the stretches that are best for you. You might have to adjust movements or avoid some stretches to prevent causing harm.

A word from Thorne

If you’re preparing for an exercise workout, in addition to dynamic stretching, consider Thorne’s newest product – Pre-Workout Elite, which is designed to optimize focus, strength, output, and recovery.* This product is formulated with naturally derived ingredients designed to help you perform your best – without unpleasant side effects, and is NSF Certified for Sport®.

References

  1. Chaabene H, Behm D, Negra Y, et al. Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Front Physiol 2019;10:1468.
  2. Behm D, Kay A, Trajano G, et al. Effects of stretching on injury risk reduction and balance. J Clin Exerc Physiol. 2021;10(3):106-116.
  3. Ko J, Deprez D, Shaw K, et al. Stretching is superior to brisk walking for reducing blood pressure in people with high-normal blood pressure or stage 1 hypertension. J Phys Act Health 2021;18(1):21-28. 
  4. Abe T, Okuyama K, Kamada M, et al. Association between flexibility activity and blood pressure change among older adults in Japan: A 5-year longitudinal study. Scand J Med Sci Sports 2023;33(8):1552-1559.
  5. Behm D, Kay A, Trajano G, et al. Effects of acute and chronic stretching on pain control. J Clin Exerc Physiol 2021;10(4):150-159.
  6. Facts about Falls. Centers for Disease Control and Prevention. https://www.cdc.gov/falls/facts.html [Accessed June 19, 2023]