Stretching has long been associated with fitness, flexibility and muscle health. For many, being able to touch their toes or bend in different directions is seen as being fit. However, current research suggests that stretching, particularly before exercise, may not be as essential or beneficial as once thought. While it still offers value for overall soft tissue health and rehabilitation, it’s important to understand when to stretch and when not to stretch. Read on to understand the benefits and limitations of stretching.
What Is Stretching?
Stretching generally refers to any movement aimed at lengthening the muscles and improving flexibility. There are two main types:
1. Static Stretching: Holding a position for at least 15 seconds to lengthen the muscle, e.g. bending forward to reach your toes.
2. Dynamic Stretching: Involves active movements where the muscle is stretched through motion, such as swinging your legs as part of a warm-up.
Additionally, there are other forms of stretching e.g. PNF (Proprioceptive Neuromuscular Facilitation) is a popular one in exercise classes and involves alternating contraction and relaxation of the muscle.
Why Stretch?
The most common reason people stretch is because it feels good.
Stretching helps to “release muscle tension”, promoting a sense of relaxation. There’s also a psychological benefit - practices like yoga or Pilates improve body awareness (proprioception), which enhances how we move and feel in space (read more on What is Proprioception ). These types of movements help the body achieve a greater range of motion than daily activities would typically demand.
I am a Yoga fan and it continues to be a once (or more) weekly practice for me. 
Other practical benefits of stretching include:
- Muscle cramps: Stretching the cramping muscle can provide quick relief.
- Joint health: Regular stretching can improve the joint’s range of motion by increasing fluid circulation and promoting flexibility.
- Soft Tissue Health: Stretching also influences the surrounding fascia (connective tissue) to realign and reduce the buildup of scar tissue following injury or surgery.
- Stiff/creaky in the morning - waking up stiff is common, after all when we are sleeping we are not moving, gentle stretches can help wake and warm up your muscles and joints.
Stretching can be performed at any time, it doesn't need to
Other practical benefits of stretching include:
- Muscle cramps: Stretching the cramping muscle can provide quick relief.
- Joint health: Regular stretching can improve the joint’s range of motion by increasing fluid circulation and promoting flexibility.
- Soft Tissue Health: Stretching also influences the surrounding fascia (connective tissue) to realign and reduce the buildup of scar tissue following injury or surgery.
- Stiff/creaky in the morning - waking up stiff is common, after all when we are sleeping we are not moving, gentle stretches can help wake and warm up your muscles and joints.
Stretching can be performed at any time, it doesn't need to
be after exercise.
When you stretch a muscle, its fibres elongate, which causes the fascia (the connective tissue around muscles) to lengthen too. This realignment of muscle fibres can be beneficial for rehabilitating scar tissue from past injuries. Stretching also temporarily reduces blood flow to the area, stimulating the body to increase circulation once the stretch is released. This improved blood flow delivers oxygen and nutrients to muscles, helping them recover.
Stretching Effectiveness: Most research suggests that holding a static stretch for 10 to 30 seconds is sufficient to achieve flexibility gains. In practice, the greatest increase in muscle length occurs in the first 15 to 30 seconds of a stretch.
An effective stretching technique I use in my clinical practice is a Muscle Energy Technique (MET). This involves a gentle isometric contraction of the muscle against resistance, relaxing, and then stretching it further, which helps to reset the muscle's tone and improve flexibility.
While stretching can feel great, it’s important to note that muscle length does not permanently change as a result of stretching. Any flexibility gains after a stretch are usually temporary and after stretching your muscles are likely to return to their previous length unless you stretch consistently over time (as is often the case with professional athletes, like dancers or gymnasts).
Generally, when stretching what we feel are the skin and the superficial fascia stretch rather than the deeper muscle tissue, so it’s important to practice safe, controlled stretches without forcing the body into discomfort.
Happy looking tiger enjoying a stretch
What Happens During a Stretch?
When you stretch a muscle, its fibres elongate, which causes the fascia (the connective tissue around muscles) to lengthen too. This realignment of muscle fibres can be beneficial for rehabilitating scar tissue from past injuries. Stretching also temporarily reduces blood flow to the area, stimulating the body to increase circulation once the stretch is released. This improved blood flow delivers oxygen and nutrients to muscles, helping them recover.
Stretching Effectiveness: Most research suggests that holding a static stretch for 10 to 30 seconds is sufficient to achieve flexibility gains. In practice, the greatest increase in muscle length occurs in the first 15 to 30 seconds of a stretch.
An effective stretching technique I use in my clinical practice is a Muscle Energy Technique (MET). This involves a gentle isometric contraction of the muscle against resistance, relaxing, and then stretching it further, which helps to reset the muscle's tone and improve flexibility.
The Limitations of Stretching
While stretching can feel great, it’s important to note that muscle length does not permanently change as a result of stretching. Any flexibility gains after a stretch are usually temporary and after stretching your muscles are likely to return to their previous length unless you stretch consistently over time (as is often the case with professional athletes, like dancers or gymnasts).
Generally, when stretching what we feel are the skin and the superficial fascia stretch rather than the deeper muscle tissue, so it’s important to practice safe, controlled stretches without forcing the body into discomfort.
Stretching to recover from DOMS, most studies show that stretching does speed up recovery.
Benefits of Stretching
Despite these limitations, stretching does offer several benefits:
- Mind-Body Connection: Stretching generally feels good, reduces muscle tension and promotes relaxation, improving both mental and physical well-being.
- Joint Health: Stretching increases the range of motion in a joint, which is crucial for maintaining mobility and reducing the risk of injury. For older adults, stretching is a key part of a well-rounded exercise program to maintain joint flexibility and movement.
- Muscle Coordination: Regular movement and stretching through activities like strength training and functional movement help maintain balanced, coordinated muscle function. For example, in a bicep curl, the biceps contract while the triceps lengthen, demonstrating how muscles naturally stretch and work in harmony during movement.
- Post-Injury or Surgery Rehab: After an injury or surgery, soft tissue may become tight or form scar tissue, limiting movement. Stretching can help realign these fibres, improving recovery.
- Chronic Pain - with long-term pain stretching can help to retrain the soft tissues and the nervous system, both the sensory and mechanical neurons, that movement is “safe” and achievable.
Always stretch in a comfortable range. Stretching should never be painful. On the pain scale of 1–10 (with 10 being excruciating), aim for a stretch intensity no higher than 5/10.
1. Acute Injury: After a specific and recent injury, stretching can disrupt the healing process. Early rehabilitation should focus on controlled, comfortable movement rather than stretching, which could worsen the injury or “unknit” the healing tissue.
2. Before Exercise: Static stretching before a workout can reduce muscle strength and performance. Muscles need a certain level of natural elasticity for optimal movement, and prolonged static stretching can temporarily reduce this ability. Instead, opt for dynamic warm-up exercises that mimic the movements of your exercise/sport. (slow-mo video of Kenyan athletes warming-up)
When NOT to Stretch?
Stretching is not always appropriate:1. Acute Injury: After a specific and recent injury, stretching can disrupt the healing process. Early rehabilitation should focus on controlled, comfortable movement rather than stretching, which could worsen the injury or “unknit” the healing tissue.
2. Before Exercise: Static stretching before a workout can reduce muscle strength and performance. Muscles need a certain level of natural elasticity for optimal movement, and prolonged static stretching can temporarily reduce this ability. Instead, opt for dynamic warm-up exercises that mimic the movements of your exercise/sport. (slow-mo video of Kenyan athletes warming-up)
3."Tight is Alright" - professional athletes are not generally flexible and for running inflexibility is associated with improved running economy.
Stretching is a valuable tool for promoting flexibility, mobility and soft tissue health, but it’s not a complete solution.
If you find that stretching helps alleviate tension and promotes relaxation, continue to practice it.
However, it is important not to rely solely on stretching to manage muscle tightness or recover from injuries, taking a balanced approach, seeking professional advise, strengthening exercises, proper warm-ups and recovery strategies, will likely yield better long-term results.
Of course, this is where Sports Massage & Remedial Therapy fits in and finding the balance between stiffness and flexibility. Stretching needs to be specific to you and your needs.
Final Thoughts: Stretching – A Tool, Not a Cure
Stretching is a valuable tool for promoting flexibility, mobility and soft tissue health, but it’s not a complete solution.
If you find that stretching helps alleviate tension and promotes relaxation, continue to practice it.
However, it is important not to rely solely on stretching to manage muscle tightness or recover from injuries, taking a balanced approach, seeking professional advise, strengthening exercises, proper warm-ups and recovery strategies, will likely yield better long-term results.
Of course, this is where Sports Massage & Remedial Therapy fits in and finding the balance between stiffness and flexibility. Stretching needs to be specific to you and your needs.
Feel free to get in touch if you have any questions on any of the above.
REMEMBER this information is not intended as a substitute for medical advice, but rather as a summary based on experience and current research. If you have specific concerns, it’s always a good idea to consult with a healthcare provider or a fitness professional.
Nicky Holbrook
Sports Massage & Remedial Therapist
nicky@nickysportsmassage.co.uk
November '24