What is stretching, actually? Why do we do it, and how do we do it properly? Stretching means “to extend” or “lengthen” specific muscles.
Stretching improves the flexibility of muscles and joints, which we also call mobility or suppleness. Muscles and joints can hardly be seen separately when it comes to movement. A joint is controlled by muscles. If a joint is flexible but the muscles are stiff (or vice versa), proper movement will still be difficult. When both are supple, a joint can move to its full range of motion: that’s flexibility.
There are several ways to stretch, but the two most important and healthiest methods are static and dynamic stretching.
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Static stretching involves holding a muscle in a lengthened position for at least 30 seconds.
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Dynamic stretching means slowly moving into a stretch and then releasing it again quickly.
One persistent myth is that stretching prevents muscle soreness. That’s not true, but for many people stretching does feel pleasant. If it feels good, it’s fine to stretch a sore muscle—but do it carefully, since sore muscles are recovering and more vulnerable.
Another myth is that stretching always improves sports performance. This is only true for certain types of sports that require flexibility, like gymnastics or martial arts—where stretching after warming up can be beneficial. In strength training, on the other hand, you want muscle tension. Static stretching relaxes the muscle, which is counterproductive when you want the muscle to perform.
Not everyone realizes that yoga and Pilates are actually extensive forms of stretching. So depending on your workout goals, these can be a great combination!