Flexibility is important to maintain peak muscle performance. When muscles are stiff and tight, there is an increased risk of injury during daily activities and exercise. Flexible joints and muscles allow the body to stretch and move more freely, therefore lowering the risk of injury. Additionally, stretching helps increase blood flow, which reduces joint stiffness. Regular stretching also helps to relieve tension and relax muscles. For example, stretching the quadriceps, hamstrings, lower back muscles, and hip flexors can help to relieve back pain.¹

Purposes of Stretching

Stretching prior to working out can help increase flexibility and improve range of motion. Stretches are also often used in physical therapy settings, which can treat a variety of patients, including, but not limited to, those recovering from orthopedic injuries or surgeries, to help manage pain and increase muscle expansion and range of motion.² Stretching can also be done by itself. For example, completing a few stretches in the morning can help to alleviate any tension accumulated from the previous night’s rest, and stretching prior to bedtime can help loosen up muscles from the day’s activities.¹

Types of Stretching 

Two common types of stretches are static stretching and dynamic stretching.² Static stretches involve holding a muscle or muscle group in an extended position for a certain amount of time. Examples include the upper back stretch, shoulder stretch, and hamstring stretch. To do the upper back stretch, stand tall with your feet placed a bit wider than shoulder width and your knees slightly bent. Interlock your fingers and push your hands as far from your chest as you can. To do a shoulder stretch, stand with your feet placed a bit wider than shoulder width and your knees slightly bent. Next, extend your right arm across your chest, bending your left arm up so that it your right forearm is in the crook of your left elbow. Use your left forearm to help pull your right arm closer to your chest. Repeat with the other arm. To do a hamstring stretch, sit on the floor with your legs out in front of you. Bend your left leg and place the sole of your left foot next to your right knee. Let your left leg relax, then bend forward, keeping your back straight. Repeat with the other leg.³ 

Dynamic stretching involves moving while stretching to engage the muscles in a full range of motion. Examples include arm circles, hip circles, and squats. To perform arm circles, stand with your feet shoulder-width apart and hold your arms to the side, level with the height of your shoulders. Next, move your arms in a circular motion, first beginning with smaller circles, then gradually widening the circles. Move your arms clockwise for 20 repetitions (reps), then repeat, going counterclockwise. To do hip circles, stand on one leg, supporting yourself on the wall/heavy furniture with one hand if you feel unsteady. Raise your opposite leg to the side and move it in a circular motion for 20 repetitions. Repeat with the other leg. To do squats, stand with your feet hip-width apart. Lower your body down into a sitting position, ensuring your knees do not go past your toes. Squeeze your glutes as you return to standing. Repeat for 10 reps.⁴ 

Sources

1. Kleine H, Rufer K. Benefits of stretching. Updated 13 Jun 2024. Accessed 11 Jul 2024. https://extension.sdstate.edu/benefits-stretching 
2. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109–119.
3. Dearden K. Ten static stretching exercises. 1 Sep 2017. Accessed 11 Jul 2024. https://www.newcastlesportsinjury.co.uk/ten-static-stretching-exercises/ 
4. Coelho S. What is dynamic stretching and how to do it. Updated 18 Sep 2023. Accessed 11 Jul 2024. https://www.medicalnewstoday.com/articles/dynamic-stretching