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Stretching can feel great after a tough workout or a long day on your feet. But what really happens when you stretch? And is it really that good for you?
Here’s everything you need to know about how — and how often — to stretch to get the benefits.
The physiology of stretching
Stretching initiates a sequence of events in your body that releases tension in your muscles and connective tissues, according to Nika Cortese, DPT, a physical therapist with UW Medicine's Sports Medicine Center at Husky Stadium.
“When you stretch, a signal is sent to the sensory receptors of your muscle and tendon to relay changes in muscle tension. This tells your nervous system to let go and allows the muscle you’re stretching to relax,” she says.
Stretching can improve your range of motion — or the full distance a body part can move — and relieve pain or stiffness. Whether you want to play tennis or pick up a toddler without hurting your back, a little bit of stretching can help you move through the world and do activities more easily and effectively.
Although stretching can help you move well and release tension, it doesn’t reduce injury risk, and it can’t help you recover any faster from a workout. For that, Cortese says, you should prioritize sleep, nutrition, hydration and proper training loads.
What kind of stretch to do when
Timing is everything. Focus on dynamic stretching before a workout or a big effort, and on static stretching after exercise, according to Cortese.
Dynamic stretching: Ever notice soccer players doing a combo of high knees, butt kicks, hip openers and leg kicks on the field? This repetitive movement is a form of dynamic stretching — motions that warm up your muscles for an activity by taking them through their full range of motion. Everyone can benefit from warming up before an activity. That said, dynamic stretching is especially important for competitive athletes and for those about to do a challenging workout or movement.
Static stretching: Static stretching involves holding a stretch in one position for at least 30 seconds. Prioritize this kind of stretching after an activity, targeting the areas that you worked hard. You can also think of it as “undoing what you did,” Cortese says. For example, after a hike, you might stretch your calves, quads, hamstrings and glutes.
It’s key to practice static stretching after your workout, not before. That’s because static stretching has been shown to temporarily reduce tendon stiffness, which you need for power when sprinting or jumping. This effect only tends to last minutes or hours rather than days, though, so you don’t have to worry about doing a yoga class the day before running a half-marathon, for example.
How to avoid overstretching
If you feel soreness or pain in a spot where you didn’t before stretching, it’s possible you overstretched. You might also feel a decrease in strength or a lack of stability in that part of the body. Take time to rest if you suspect you’ve overstretched. You should feel better in 24 to 48 hours. If not, contact your doctor.
If you always feel like you need to stretch, it could be that you actually need to build strength. That’s because a lack of stability in your muscles can present as tightness. People with hypermobile joints tend to be more flexible than others. They may also feel the need to stretch more often — but that desire to stretch could in fact be an indicator that they lack strength.
“Stretching isn’t a long-term fix for someone with tightness and mobility issues,” Cortese says.
If you feel like you’re always tight — all over or in a specific area — talk to your doctor or PT.
How to get the most out of stretching
The best stretching routine is the one that fits in with your lifestyle and activities, according to Cortese. Here are her tips for getting the most out of your stretching time each day.
Be strategic
Focus on the areas you use when doing the activities you like to do. If you’re a climber, you may need to target the tiny muscles in your hands and feet that work hard to grip the rock or climbing wall. Likewise, focus on stretches that help you gently open your chest and extend your back if your work requires sitting at a computer for eight hours a day.
Take your time
For a static stretch, hold the stretch long enough to relax and enjoy the benefits. A minimum of 30 seconds and up to two minutes tends to work well, according to Cortese. Take a few deep breaths while you stretch to help your muscles relax.
Stretch both sides
Stretch one hamstring and then the other, and then one shoulder at a time. Depending on the activities you do, you might work one side of the body harder than the other. Stretching each side individually allows you to give each body part the attention it needs.
Ease in
Be mindful and only stretch to the point that feels good. As with all activities, try not to compare your flexibility with others’. Some people are naturally very flexible, and others aren’t, says Cortese. As with so many things, it depends on your body.
Many of us think of yoga when we think about stretching. A yoga class can be a great idea, but proceed slowly. Hatha and yin yoga classes can be restorative and can offer a gentle introduction to stretching, whereas power and vinyasa classes can be a workout in and of themselves. Pilates tends to focus more on strength and mobility, but it also incorporates some stretching.
Don’t stress
Stretching is about relaxation; it doesn’t have to be complicated.
“For someone who’s already active, stretching for a few minutes right after their activity is probably the best way to do it,” Cortese says.
For most, it isn’t necessary to add a dedicated stretching regimen to your day.
“If you’re moving around and using your muscles, you’re likely using that range of motion, and you shouldn’t be tightening up too much,” says Cortese.
That’s good news for athletes and weekend warriors alike. When done strategically, any amount of stretching — even five minutes — can help prepare you for exercise and find relief afterward. And there’s no need to sweat it if you don’t.
