Stretching: How to stretch safely, improve flexibility, and support everyday movement

Stretching is one of the most commonly recommended activities in physiotherapy, yet many people still aren’t sure when, why, or how to do it properly. In this updated guide, I’ll walk you through the science, practical tips, and real-world examples so you can stretch with confidence — whether you’re an athlete, office worker, or someone recovering from pain.

What Stretching Actually Does

 Improves Flexibility & Range of Motion

Regular stretching helps your muscles and joints move more freely, leading to a wider range of motion during everyday activities and athletic movements. Improved flexibility can make tasks like reaching overhead, bending down, or twisting easier and more comfortable.

Increased range of motion has been shown to result from both static and dynamic stretching protocols. (Mayo Clinic)

Enhances Circulation & Muscle Health

Stretching increases blood flow to muscles, which helps deliver oxygen and nutrients and may support recovery after exercise or periods of muscle tightness. (Medical News Today)

Reduces Tension & Supports Posture

Tight muscles, especially in the hip flexors, shoulders, or lower back, can contribute to poor posture and discomfort. A regular stretching routine can help correct muscle imbalances and support better spinal alignment. (Harvard Health)

Scientific Insight: What Research Shows

Not all stretching is the same and its effects depend on how and when you do it.

Injury Prevention

Research shows mixed results regarding stretching’s effect on preventing injuries before activity. Some studies find little impact on overall injury incidence when static stretches are used alone. PubMed

However, combining dynamic stretching with movement-specific warm-ups tends to better prepare joints and muscles for physical activity without reducing strength or power. PubMed

Performance and Warm-Ups

Static stretching (holding a stretch in position) performed immediately before explosive or strength-based activity may temporarily reduce muscle force output. (The Guardian)

In contrast, dynamic stretching — where you move through a controlled range of motion — has been shown to improve performance and readiness when done as part of a warm-up routine. (PubMed)

Long-Term Flexibility Changes

Consistent stretching over weeks can lead to lasting improvements in flexibility and joint mobility. Both static and PNF (partner or tension-based) stretching methods are effective for increasing range of motion when applied regularly. (PubMed)

Types of Stretching & When to Use Them

Understanding the differences can help you choose the best method for your goals.

🔹 Static Stretching (Hold & Relax)

• What it is: Holding a position where the muscle feels a stretch (30–60 seconds).

• When to use: After your workout or during a dedicated flexibility session.

• Best for: Improving general flexibility and aiding recovery.

• Example: Hamstring stretch — sit with one leg extended and reach for your toes.

🔹 Dynamic Stretching (Movement-Based)

• What it is: Controlled movements that take joints through their full range.

• When to use: Before training or sport to prepare muscles and improve performance.

• Example: Walking lunges, leg swings, arm circles.

🔹 PNF Stretching (Partner or Tension-Based)

• What it is: A combination of contracting and relaxing muscles to deepen flexibility gains.

• Who it’s for: Those needing advanced flexibility — often used in rehabilitation.

• Research shows PNF and static stretching both effectively increase range of motion. (PubMed)

🔹Fast, bouncing movements

• What it is: Using momentum or bouncing to push muscles beyond their normal range.

• When to use: Generally not recommended

• Why to avoid it: Increases injury risk; Places excessive stress on muscles and joints; Less controlled than other methods

Quick Guide: Which Stretch Should I Use?

Stretching works best when it’s matched to the moment.

• Move first, stretch dynamically before activity

• Stretch and relax after activity

• Use advanced techniques with guidance

If you’re unsure which type is right for you, I can help tailor stretching to your body and goals.

Situation	Best Stretch Type
Before exercise	Dynamic stretching
After exercise	Static stretching
Improving flexibility	Static or PNF
Rehabilitation	PNF (guided)
Daily mobility	Dynamic + light static
Injury prevention	Dynamic (pre-activity)

Common Stretching Mistakes to Avoid

❌ Stretching Cold Muscles

Stretching without warming up can actually increase risk of discomfort. Light aerobic activity (e.g., walking or cycling for 5–10 minutes) before stretching warms muscles and improves elasticity. (Mayo Clinic)

❌ Bouncing or Jerky Movements

Also called ballistic stretching, this can overstretch muscles and increase risk of injury. Stick to smooth, controlled motion. (IRATA International)

❌ Holding to Pain

Stretching should create tension, not pain. If it hurts, ease off — pushing through pain often leads to injury.

Practical Everyday Examples

For Office Workers:

• Hip flexor stretch: Kneel on one knee with the other foot forward

• Neck side stretch: Tilt your head gently to each side to relieve tension from long hours seated.

For Runners:

• Calf stretch against a wall helps reduce tightness that can contribute to plantar fasciitis.

• Dynamic leg swings prepare glutes and hamstrings before a run.

For Athletes:

• Dynamic arm circles and torso twists motivate shoulder and trunk muscles before training.

Incorporating Stretching Into Your Routine

Before activity:

• General warm-up (light jogging)

• Dynamic stretches (movement-based)

After activity:

• Static stretches targeting the muscles you used

Daily flexibility practice:

• Short sessions (5–15 min) improve mobility and help maintain performance gains.

Need Help With Mobility, Pain, or Flexibility?

Stretching can be a powerful tool — but only when it’s done correctly and tailored to your body. If you’re unsure which stretches are right for you, or if tightness or pain keeps returning, working with a physiotherapist can make all the difference. Whether you’re dealing with everyday aches, sports-related issues, or want to move better and feel stronger, I'm here to help you move with confidence.

👉 Read more helpful guides and movement advice on our blog

👉 Learn more about our physiotherapy services and how we can support your recovery or performance

👉 Read more about Nathalie Agius

References

1. Mayo Clinic – Stretching: Focus on flexibility (range of motion, safety tips) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 Mayo Clinic

2. PubMed Review – Stretching & injury prevention evidence is mixed (static vs dynamic) https://pubmed.ncbi.nlm.nih.gov/20030776/ PubMed

3. PubMed Systematic Review – Effects of static/dynamic stretching on performance https://pubmed.ncbi.nlm.nih.gov/26642915/ PubMed

4. Medical News Today – Benefits of stretching (circulation, mood, pain relief) https://www.medicalnewstoday.com/articles/benefits-of-stretching Medical News Today

5. Harvard Health – Stretching and mobility benefits https://www.health.harvard.edu/staying-healthy/stretching-the-new-mobility-protection Harvard Health

6. PubMed – Static vs PNF effectiveness on joint range of motion https://pubmed.ncbi.nlm.nih.gov/28182516/ PubMed

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