Why Stretching is Important & 8 Tips for a Safe and Effective Routine

When your body feels stiff and achy, enjoying life or getting through your day-to-day routine can be hard. Stretching is one of the best ways to relieve this discomfort and improve flexibility and mobility. In this article, we’ll explore why stretching is important for physical health and performance and provide you with safe and effective techniques to incorporate into your daily routine. The more you stretch, the better you’ll feel. Regularly practicing stretching techniques can help reduce tightness and improve flexibility, mobility, and overall well-being.

A great place to start improving your flexibility and mobility is with Pliability’s mobility app, which provides an easy-to-follow mobility exercises solution to help you achieve your goals. The app offers a library of dynamic warm-ups, cool-downs, and targeted routines to help you prepare for and recover from activities, reduce soreness and tightness, and improve your overall performance.

Why Does Stretching Feel Good?

Many start their day by stretching before getting out of bed without realizing it. This involuntary stretching of muscles is called pandiculation, a behavior seen in most types of animals to relieve muscle tension. 

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of injury, can induce a feeling of calmness, and is even thought to improve circulation.

Why Does Stretching Feel Good? 

Humans naturally avoid things that cause pain and seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good, motivating you to keep your muscles at optimal tension. Here’s a closer look at the reasons why stretching feels good. 

Improved Circulation

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood flow, and your heart starts pumping more blood. This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and eliminate metabolic waste products. 

Parasympathetic Activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits the activation of your sympathetic nervous system. Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation. 

Endorphin Release

Endorphins are chemicals your central nervous system and pituitary gland produce that function as neurotransmitters. They have more excellent pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain. Endorphins are part of your body’s natural reward system and are released after:
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• Exercise
• Sex
• Eating
• Drinking
  ‍

There’s little research on the effects of stretching on endorphin release. According to a 2015 perspective, stretching may help reduce menstruation pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

Related Reading

‍

• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• How To Improve Flexibility
• Thoracic Mobility Exercises
• Stretch Before Or After Workout
• Wrist Mobility Exercises
• Mobility Exercises For Beginners
• Best Stretching Routine
• Back Mobility Exercises
• Lower Body Mobility Exercises
• Leg Mobility Exercises
• Mobility Exercises For Athletes
  ‍

Types of Stretching Techniques

Passive Stretching vs. Active Stretching: What's the Difference?

Passive and active stretching are two categories of stretching that differ in their approach. Passive stretching involves a stretch in which the targeted muscle does not contract. Instead, an external force (like a partner or gravity) helps the muscle relax and lengthen. 

This type of stretching is ideal for improving flexibility after exercise and can be performed alone or with a partner. On the other hand, active stretching involves contracting the muscle being stretched, which is ideal for warming up muscles before exercise.

Types of Passive Stretching

Static Stretching 

The most common type of stretching is static stretching. This technique involves holding a stretch in a lengthened position for some time, typically between 30 seconds and two minutes. The hamstring stretch is a classic example of a static stretch.

Try it: 
‍

• Place one leg on a low stool with your hips and feet facing forward. 
• Lean forward from your hips until you feel a stretch in the back of your thigh. 
• Per the Hospital for Special Surgery (HSS), keep your back flat and your knee straight throughout the stretch.
  ‍
  

Benefits: Static stretching improves flexibility and decreases tension during a post-exercise cooldown. It can also increase range of motion. According to a systematic review and meta-analysis published in January 2021 in Sports Medicine, static stretching increases the range of motion in the stretched muscle or joint. It improves the range of motion in muscles or joints that aren’t being stretched.

Passive Stretching

Passive stretching is similar to static stretching in that it calls for holding a stretch at its end range for 30 seconds to two minutes. The difference is that passive stretching involves applying an external force, like a towel, resistance band, gravity, or another person, to improve flexibility and range of motion. The external force supports you during the stretch, whereas with static stretching, you have to support yourself in the position of the stretch.

Try it: 
‍

• Lie on your back
• Lift one leg until you feel a stretch in your hamstrings
• Recruit a partner to hold your lifted leg in place.
  ‍
  

Benefits: Like static stretching, passive stretching is ideal for cooling down after a workout. Dr. Soliman says that stretching increases blood flow to muscles, which helps clear waste products like lactic acid. ”That can help with muscle recovery,” he adds.

Types of Active Stretching

Active Stretching 

This method of stretching involves contracting one group of muscles while the opposite group of muscles are stretched. These stretches are typically held for 10 to 15 seconds and without using an external aid, notes Christynne Helfrich, PT, DPT, an orthopedic clinical specialist with Hinge Health, a digital joint and muscle care clinic. “An example would be using your back muscles to open your arms and chest really wide to feel a stretch on the front part of your pectoral and chest muscles,” Helfrich says.

Try it: 
‍

• Stand straight with both feet flat on the floor. 
• Spread your arms wide, parallel to the floor,
• Gently lean back until you feel a stretch across the front of your chest.
  ‍
  

Benefits: Active stretching helps elongate the target muscles, increase blood flow, and get your joints moving. “So it’s really warming up the muscles to prepare them for activity,” Soliman says. It also improves mobility and decreases pain or soreness, Dr. Helfrich notes.

Isometric Stretching 

“This form of stretching occurs when the muscle being stretched is contracted in a static position,” Helfrich says. Essentially, you’ll take a static or active stretch and add an isometric muscle contraction, where the muscle doesn’t change length (visibly move). “An example would be when you’re stretching your quad,” says Helfrich.

Try it: 
‍

• While standing, bend one knee to bring your ankle close to your glutes. 
• Firmly hold your ankle in place and try to straighten your knee against the resistance of your hand.
  ‍
  

Benefits: This type of stretching improves your range of motion and strengthens your muscles at their end range of motion, “which is typically where they are the weakest,” Helfrich says. This perk makes isometric stretching helpful for injury prevention, she adds.

Proprioceptive Neuromuscular Facilitation (PNF) 

PNF, which stands for proprioceptive neuromuscular facilitation, is typically performed with the help of a practitioner, Giordano says. It alternates between contracting and relaxing a muscle to deepen range of motion, per ACE. 

And there are several different types of PNF, including “contract relax,” “hold relax,” and “contract-relax agonist contract,” according to a research paper. While these types differ slightly, they’re generally performed by contracting the stretched muscle at 75 to 100 percent of its maximum, holding for 10 seconds, and then relaxing, the paper notes.

Try it: 
‍

• Lie on your back and have someone lift one leg toward the ceiling until you feel a stretch in the back of your lifted leg. 
• Hold there for 10 seconds. 
• Hold and contract your hamstring for six seconds while the other person applies force. 
• Relax and hold the stretch for 30 seconds.
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Benefits: PNF is used in therapeutic and athletic settings to rehabilitate injuries, improve performance, increase strength, and encourage a full range of motion, according to a research paper. It’s thought that resisting force while stretching and then relaxing into a passive stretch before repeating the contraction sends signals from the nervous system that tell the muscles it’s safe to stretch further, the paper explains. The contraction builds strength while achieving a deeper stretch, which improves flexibility and range of motion.

Dynamic Stretching 

According to the HSS, dynamic stretching involves actively tightening muscles and moving joints through their full range of motion. Static stretches are meant to be held for long, but dynamic stretches aim to get the body moving. “It’s a way to warm up the muscles and prepare them for exercise,” Soliman says.

Try it: Walking lunges, leg swings (standing on one leg and swinging the other in front of and behind you through the full range of motion), and torso twists (moving your torso from one side to another without moving your feet or legs) are a few examples of dynamic stretches, per the HSS.

Benefits: According to the HSS, dynamic stretches are functional and sport-specific movements that boost muscle temperature and reduce stiffness, which may improve speed, agility, and acceleration in your chosen activity. A research review found that several studies have found short-term increases in power, sprint, or jump performance after athletes perform dynamic stretches.

Other Types of Stretching

Somatic Stretching 

Even if you’ve never heard of somatic stretching, you’ve likely come across it in commonly associated forms of exercise, such as:
‍

• Yoga
• Pilates
• Qigong
• Feldenkrais Method
• Tai chi
  ‍

Somatic stretching differs from other stretching methods in that it doesn’t have a set protocol; you don’t have to target specific muscle groups or hold a stretch for a pre-established length. 

Soliman says you release muscular tension by performing gentle movements and staying aware of your body and any sensations that come. For example, you can arch your back and stretch. As you do, notice where you feel tension and adjust your movements. You can also raise your arms overhead, twist your torso from side to side, or round forward. Because somatic stretching doesn’t require muscle contractions, it may qualify as either passive or active stretching.

Try it: This total-body stretch practice, per Johns Hopkins Medicine’s YouTube channel, uses a mix of held stretches and slow, fluid movements to bring mobility and flexibility to the body.

Benefits: Studies in somatic stretching need to be improved. This stretching method may strengthen your mind-body connection, “which can allow people to be more in tune with their body and move in ways their body craves,” Helfrich says. By using slow, controlled movements combined with deep breathing, you may experience reduced muscle tension and pain, improved blood flow to the muscles, and a more relaxed state of mind. 

Pliability Benefits

If you're feeling limited by pain or your ability to move, Pliability aims to:
‍

• Complement your existing fitness routine 
• Help you move better
  ‍

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Why Stretching is Important

Stretching Makes You More Flexible

Stretching lengthens your muscles. As you stretch, you become more flexible able to reach or extend farther. Increased flexibility helps improve the range of motion in your joints, including your:
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• Neck
• Shoulders
• Hips
• Knees and more
  ‍

Taking steps to stay limber and mobile makes performing everyday tasks and the activities you enjoy easier. 

Stretching Prevents Aches and Pains 

Stretching calms your muscles and helps keep them strong and healthy. Strong and flexible muscles encourage optimal use, like holding proper posture while sitting all day or lifting a heavy item correctly. It also reduces the chance of those all-too-common aches and pains, like a sore neck or back. 

Stretching Reduces Risk of Overuse Injuries

Your muscles get tight as you work them. Tight muscles don't perform as well as long, flexible ones and are at higher risk for injury. This doesn't just apply to exercise-induced injuries. 

People who perform repetitive movements or do a lot of heavy lifting, pushing, or pulling as part of their job should make time to stretch after a long workday. Stretching won't guarantee the prevention of pain and injury, but it can certainly help reduce the risk. 

Stretching Improves Performance

It's easy to see how stiff joints or tight muscles can affect physical performance. Muscles work best when long, and joints work best when flexible. A tight muscle will not have the same explosive power, and an inflexible joint will have a more limited range of motion. Improved performance also means better balance, which is necessary to stay mobile as we age. 

Stretching Promotes Relaxation and Stress Relief

Stretching helps the mind focus, whether you do it following a workout or as a break in your busy workday. In other words, it's a way to:
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• Make time for mindfulness
• Being present and aware
• Concentrating on calm, positive, and productive emotions
  ‍

Related Reading

‍

• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

10 Morning Stretches to Help You Start Your Day

Morning Stretches In Bed

1. Cobra Stretch 

The first stretch to try is the cobra stretch. This morning stretch relieves lower back stiffness, which can occur after lying in bed overnight. To do the cobra stretch: 
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• Lie on your stomach and place your hands flat beneath your shoulders. 
• Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. 
• If it feels comfortable, you can go deeper by looking up and closing your teeth together. 
• Remember to relax your neck and shoulders. 
• Hold the stretch for 10 seconds and when you’re ready, gently lower back down. 
• Repeat this stretch 8 to 10 times.
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The cobra stretch targets the abdominal muscles and lower back.

2. Knees-to-Chest

The knees-to-chest stretch helps relieve tension in the lower back. To do this stretch: 
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• Lying flat on your back, bring one knee to your chest and hold it with your arms or hands. 
• You should feel a nice stretch in your lower back. 
• If it feels comfortable, you can also do this stretch by bringing both knees simultaneously. 
• Hold this stretch for 30 seconds. 
  ‍

3. Spinal Twist

The spinal twist is another effective stretch for easing lower back tension. To perform this stretch: 
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• Lying on your back, raise one knee and gently roll it over to the opposite side. 
• Ensure both of your shoulders always stay in contact with the bed. 
• If it feels comfortable, stretch one arm to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. 
• You should feel the stretch on the sides of your upper body and lower back. 
• Breathe deeply and hold for 15 to 20 seconds. 
• Repeat on the opposite side. 
  ‍

Sitting Stretches

Once you start to feel more awake, gently move to sit on the edge of your bed and try the next set of sitting stretches.

4. Upper Back Stretch

The upper back stretch can help relieve tension from sleep, poor posture, or stress. To do this stretch: 
‍

• Sit on the edge of your bed with your feet flat on the floor. 
• Interlock your fingers and reach forward, bending from your middle back. 
• Stretch with your hands up at shoulder level. 
• You should feel the stretch between your shoulder blades. 
• Hold this stretch for 10 seconds. 
  ‍

5. Neck Stretch

The neck stretch can help ease stiffness and improve mobility in your neck. To perform this stretch: 
‍

• Relax your shoulders and gently move your left ear towards your left shoulder, using your left hand on your head to help. 
• Only stretch as far as it feels comfortable. 
• Hold for 10 seconds and slowly repeat on the other side. 
  ‍

6. Shoulder Stretch

The shoulder stretch targets the muscles around your joints to improve flexibility and mobility. To do this stretch: 
‍

• Relax your shoulder blades back and down. Reach one arm across your body and gently use your other arm to deepen the stretch. 
• Hold for 30 seconds and repeat on the other side.
  ‍

Standing Stretches

Hopefully, you’re feeling more awake by now. When you’re ready, stand up and complete your final stretches.

7. Side Stretch 

The side stretch opens up the intercostal muscles between your ribs to enhance breathing. To do this stretch: 
‍

• Stand with your feet hip-width apart and clasp your hands above your head. 
• Gently lean your body to one side, feeling a deep stretch along the side of your body. 
• Pause and then return to standing straight. 
• Repeat 8 to 10 times on each side. 
  ‍

8. Standing Quad Stretch

The standing quad stretch helps relieve tightness in the thigh muscles, which can improve the mobility of the knees. To do this stretch: 
‍

• Stand up straight and hold onto the wall or a chair if necessary. 
• Keep your feet hip-width apart. 
• Reach back and grab your left foot with your left hand. 
• Keep your thighs lined up next to each other and your left leg in line with your hip. 
• Feel the stretch in your left thigh and hips and hold for 30 seconds. 
• Repeat with your right leg. 
  ‍

9. Hamstring Stretch

The hamstring stretch targets the muscles at the back of your thighs to improve flexibility. To do this stretch: 
‍

• Stand upright and gently bend one knee as if you’re going into a sitting position. 
• Place the opposite leg outright, pointing your toes towards the ceiling. 
• Bend forward from your hips to feel a nice stretch along the back of your outstretched leg. 
• Hold for 30 seconds and then repeat with your other leg. 
  ‍

10. Calf Stretch 

The calf stretch helps relieve tightness in the calf muscles, improving ankle mobility. To do this stretch: 
‍

• Placing your hands on a wall for support, step back on one leg and gently push your heel towards the ground, feeling a lovely stretch along the back of your calf. 
• Hold for 30 seconds and repeat on your opposite leg.
  ‍

15 Simple Daily Stretches to Add to Your Fitness Routine

1. Cat-Cow: The Unbeatable Warm-Up

Cat Cow is one of the best stretches to add to your warm-up routine. This gentle flow increases flexibility in the spine and relieves tension in the neck and back. 
‍

• Kneel with hands and knees on the ground. Hands under shoulders and knees under hips.
• On a long breath in, lift the chin, chest, and seat upwards.
• On a long breath out, tuck the chin and tail under while doming in the spine.
• Alternate for 15 to 30 seconds. 
  ‍

2. Kneeling Hip Flexor Stretch: Unlock Your Hips! 

Most people spend too much time sitting. This can lead to tight hips that restrict mobility and may cause lower back pain. The kneeling hip flexor stretch targets the hip flexors, which can become tight with prolonged sitting. 
‍

• Kneel on your right knee with your left foot in front, forming a 90-degree angle.
• Gently push your hips forward, feeling the stretch in the front of your right hip.
• Hold for 15 to 30 seconds, then switch sides.
  ‍

3. Kneeling Wrist Stretch: For Healthy Wrists

Wrist mobility is crucial for everyday tasks and many exercises, especially pushing movements. The kneeling wrist stretch targets the top and underside of the wrist while improving flexibility and range of motion. 
‍

• Kneel with hands and knees on the ground. All fingers point forward.
• Turn one hand to the side with fingertips pointing away from the body's center.
• Lean the body towards the direction of the fingertips.
• Hold for 15 to 30 seconds, then switch sides.
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Tip: For a more intense stretch, turn the hand 180 degrees with fingertips pointing toward the same side thigh instead of sideways. 

4. Neck Stretch: Release Tension & Improve Mobility

Poor posture, stress, and muscle imbalances can lead to neck pain and stiffness. Regularly stretching the neck muscles can help alleviate discomfort and improve mobility. 
‍

• Sit or stand up tall.
• Gently tilt your head to one side, bringing your ear toward your shoulder.
• Hold for 15 to 30 seconds, then switch sides. 
  ‍

5. Reclined Hamstring Stretch with Strap: A Must for Every Routine

Tight hamstrings are a common issue leading to low back pain and decreased mobility. The reclined hamstring stretch with a strap allows the body to relax while gently improving flexibility in the hamstrings. 
‍

• Lay on your back, legs straight, with a stretching or yoga strap looped around one foot.
• Hold on to the free end of the strap and bring the leg up toward the ceiling until you feel a low- to moderate-intensity stretch. Keep the knee as straight as possible.
• Hold for 30 to 60 seconds, then switch sides.
  ‍

6. Single Knee to Chest: Easy, Effective Stretch for Everyone

The single knee to chest stretch relaxes the body while gently improving flexibility in the lower back and glutes. 
‍

• Stand up tall or lay down.
• Keeping one leg straight, use the abdomen to bring the opposite knee towards the chest.
• Interlace your fingers around the shin just below the knee.
• Hold for 15 to 30 seconds, then switch sides. 
  ‍

7. Seated Figure Four Stretch: Target Tight Hips

The seated figure four stretch targets the glutes and hips and can help improve mobility in the hip joint. 
‍

• Find a comfortable sitting position in a chair. Your feet should touch the floor, and your back should be straight.
• Creat a figure four shape with the opposite leg.
• If you feel a stretch here, hold for 30 to 60 seconds before switching sides. 
• If you do not feel a stretch here, gently and slowly lean your trunk forward toward the legs until you feel a low to moderate stretch behind the hip.
• Hold for 30 to 60 seconds, then switch sides.
  ‍

8. Seated Trunk Twist: For a Healthy Back

The seated trunk twist is a simple way to improve spinal mobility and can be done almost anywhere. 
‍

• Sit or stand with your back straight.
• Reach the arms overhead.
• From the waist, rotate to one side while reaching the arms in opposite directions in line with the shoulders.
• Hold for 15 to 30 seconds, then switch sides.
  ‍

9. Shoulder Blade Stretch: Simple Stretch for Posture

The shoulder blade stretch releases tension in the upper back and can help improve posture. 
‍

• Sit or stand up tall.
• Bring your right arm across your chest.
• Use your left hand to pull your right arm closer to your chest gently.
• Hold for 15 to 30 seconds, then switch sides.
  ‍

10. Side Stretch: A Simple Way to Reduce Tension

The side stretch targets the obliques, which can become tight with poor posture and repetitive movements. 
‍

• Sit or stand up tall.
• Reach one arm overhead. 
• Lean towards the arm not raised by bending sideways at the waist.
• Hold for 15 to 30 seconds, then switch sides. 
  ‍

11. Standing Calf Stretch: To Improve Ankle Mobility

Limited ankle mobility can affect performance and increase the risk of injury. The standing calf stretch is an effective way to improve calves' flexibility and decrease tension around the ankle. 
‍

• Stand facing a wall with one foot forward and one foot back.
• Keep your back leg straight and both feet flat. Then, bend your front knee and lean toward the wall to stretch your calf muscles.
• Hold for 15 to 30 seconds, then switch sides.
  ‍
  

Tip: Create more distance between your feet to increase the stretch. 

12. Standing Chest Opener: Stretch Your Pecs

The standing chest opener counteracts the rounded shoulders many develop from sitting and hunching over screens. 
‍

• Clasp your hands behind your back and straighten your arms.
• Lift your arms slightly, opening your chest and squeezing your shoulder blades together.
• Hold for 15 to 30 seconds, then switch the interlacing of the hands, and repeat. 
  ‍

13. Standing Doorway Pectoral Stretch: For Tight, Overactive Muscles

Target the pectoral muscles that may be overactive and tight with this effective stretch. 
‍

• Find a stagger stance, with one leg in front, one leg behind.
• Bring the right arm up to shoulder height and place the palm inside the arm on the wall surface or doorway. Your arm should look like a goalpost.
• Gently lean into the stretch through the open space to feel the stretch along the front of the chest. Be sure to keep your shoulder down away from the ears.
• Move the arm higher or lower to stretch various aspects of the muscle.
• Hold for 30 to 60 seconds, then switch sides.
  ‍

14. Standing Forward Fold: A Simple Way to Stretch the Back

The standing forward fold stretches the back muscles and can help alleviate tension, reduce pain, and improve mobility. 
‍

• Stand with your feet hip-width apart and slowly bend forward at both the waist and hips to reach towards your toes.
• Hold for 15 to 30 seconds.
  ‍

15. Standing Quadricep Stretch: To Improve Flexibility

The standing quadricep stretch is a simple yet effective way to improve quad flexibility. Tight quadriceps can inhibit mobility and negatively affect performance. 

‍

• Stand up straight next to a wall for balance. Place one hand on the wall.
• Bend the knee farthest from the wall to grab the foot with the same side hand.
• Pull the foot towards the glutes while keeping your pelvis neutral (your back should not be arched). 
• Hold for 30 to 60 seconds, then switch sides.
  ‍

Your 15-Minute Daily Stretching Routine

Morning or Evening Stretching? Why Not Both? 

You can do stretching exercises whenever you feel like it. But two great times to add movement to your routine are right when you wake up and before bed. If you want to stretch around your workout routine, a proper warmup is key, and stretching alone may not be enough. Studies suggest it’s better to do dynamic stretches (active movements that provide a stretch) before a workout and static stretches (in which you hold one position for a while) afterward. Try this mix of static and dynamic stretches to keep your muscles lean and limber.

Total Body Stretching Routine 

Here’s a complete 15-minute stretching routine that balances flexibility and relaxation. You can break the routine down into specific muscle groups (e.g., lower body, upper body, back). 

Lower Body Stretches

1. Standing hamstring and calf stretch (1 minute) 

‍

• Stand up straight and stagger your right foot in front of your left foot. 
• Keeping the left heel planted on the floor, flex your right foot with the heel still on the floor. 
• Lean forward and grab your right toes with your left hand (place your right hand behind your back for support). 
• Pause here for 30 seconds. 
• Gently move back into a standing position. 
• Repeat on the other side.
  ‍
  

2. Figure four stretch (1 minute) 

‍

• Face up and lift your legs off the floor, bending your knees at a 90-degree angle. 
• Place your right ankle over your left knee, then your hands on your left leg (just below your knee). 
• Pull your leg toward you until you feel the stretch. 
• Hold for 30 seconds, then release. 
• Repeat on the other side.
  ‍
  

3. Standing quad stretch (1 minute) 

‍

• Stand straight with feet shoulder-width apart. 
• Bring left foot up toward your butt and grab your foot or ankle with the left hand. 
• Hold for 30 seconds, then lower your foot. 
• Repeat on the other side.
  ‍
  

4. Kneeling hip flexor stretch (1 minute) 

‍

• Kneel on the floor and step right foot forward, making a 90-degree angle at your hip and knee. 
• Engage your core and glutes to create an upward tilt in your pelvis. You’ll also feel a light stretch in your left hip. 
• Hold for up to 30 seconds. 
• Switch legs and repeat. 
  ‍

Upper Body and Back Stretches 

5. Head roll (1 minute) 

‍

• Stand up straight with arms at your sides and feet shoulder-width apart. 
• Carefully drop your chin down toward your chest. 
• Slowly roll your head to one side, completing a full rotation. 
• Once your head is back at your chest, rest for 5 seconds, then roll to the other side. 
• Repeat five times.
  ‍
  

6. Shoulder roll (1 minute) 

‍

• Stand up straight with arms at your sides. 
• Lift your shoulder blades like you’re shrugging, keeping some space between your shoulders and ears. 
• Roll your shoulder blades back and down. 
• Repeat five times, then repeat in the other direction.
  ‍
  

7. Triceps stretch (1 minute) 

‍

• Stand up straight with feet shoulder-width apart. 
• Hold your right arm straight out in front of you, then cross it in front of your body. 
• Bend your left arm to gently hold your right forearm and guide it closer to your chest. 
• Hold for 10–30 seconds, then release. 
• Repeat on the other side.
  ‍
  

8. Arms and abs stretch (1 minute) 

‍

• Stand with your feet hip-width apart and cross your right foot over your left foot. 
• Reach your arms overhead and grab your left wrist with your right hand. 
• Lower your shoulders, leaving space by your ears as you lean to the right. You should feel this stretch in your sides and shoulders without pain or tingling. 
• Hold for 15–30 seconds. 
• Return to a standing position and repeat on the other side. 
  ‍

Back Stretches 

9. Child’s Pose (1 minute) 

‍

• Start on all fours on a mat, with knees directly under hips and toes pointed behind you. 
• Slowly sit back so your butt goes down toward your heels. 
• Lower your chest toward the floor, letting your hands slide forward. 
• Hold for 30 seconds to 1 minute. 
• Release the pose and rest for 10 seconds. 
• Repeat at least three times.
  ‍
  

10. Hamstring stretch (1 minute)

‍

• Lie faceup on the floor with your legs extended in front of you. Bend your right leg in so your foot is resting next to your left thigh. 
• Place hands behind your right thigh. Gently straighten your right leg with your heel flexed as you pull it toward your body (stop when you feel the stretch in the back of your leg). 
• Hold for 30 seconds. 
• Switch legs and repeat. Try using a stretch strap or a towel if it’s hard to reach your leg.
  ‍

Pliability Benefits

If you're feeling limited by pain or your ability to move, Pliability aims to:
‍

• Complement your existing fitness routine 
• Help you move better
  ‍

Sign up today for seven days free on iPhone, iPad, Android, or our website to use our mobility app to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

How to Stretch Correctly and Safely

Stretching properly is essential for improving mobility. Slow and controlled movements are key. Stretching cold or bouncing while stretching can cause injury. Perform a brief warm-up before stretching to get the blood flowing to your muscles. 

Hold stretches for at least 30 seconds, focusing on muscles that impact mobility. Repeat stretches regularly, and avoid any movements that cause pain. 

1. Understanding Stretching Duration and Frequency for Optimal Benefits

How long and how often do you need to stretch to reap the benefits of stretching? That's more challenging to answer. There's no defined regimen Dr. Robichau universally recommends for everyone. "Stretching means different things for different people," Dr. Robichau adds. 

"It helps to start by knowing what you're stretching for." A person who runs or lifts weights may only need to stretch for five to ten minutes after exercise to help prevent soreness in the muscles they worked; someone who wants to help calm everyday aches and pains may benefit most from a 30-minute, full-body stretch a few times a week. 

2. Incorporating Stretching into Your Routine

Make stretching part of your routine. "Stretching only now and again isn't enough," says Dr. Robichau. "It's best to make a plan for when you're going to stretch, how long you're going to stretch, and which muscles you want to stretch, and then make that a part of your routine two or three times per week." 

And know that it can take weeks to months to start seeing results. "It's important to set goals for yourself so that you're staying on target and not just going through the motions," Dr. Robichau recommends. "For instance, set a goal that in the next two weeks you're going to extend my stretch farther or that the stretch becomes less uncomfortable, evidence that your muscles are becoming more limber." 

3. Importance of Holding Stretches for Optimal Benefits

Do hold stretches for at least 30 seconds. Just as stretching isn't beneficial if you're only doing it now and then, stretching a muscle for five seconds and moving on isn't helpful either. "Anything less than 30 seconds is likely fairly pointless," says Dr. Robichau. "With stretching, there's a good key point between 30 and 60 seconds. You'll need to hold each stretch somewhere in this time frame to see a benefit." 

4. Key Muscle Groups to Focus on for Improved Mobility Through Stretching

Stretching muscles are critical for mobility. "A whole head-to-toe stretching routine could easily take 30 minutes or more," says Dr. Robichau. "Whether you make time for that or split muscles into different groups on different days depends on your goals." 

The most important muscles for everyone to stretch regularly are the ones used most for balance and mobility, including: 
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• Neck muscles 
• Shoulder muscles 
• Biceps and triceps 
• Lower back muscles 
• Hip flexors Quadriceps and hamstring muscles 
• Calves 

5. The Benefits of Stretching After Exercise for Muscle Recovery

Stretch after exercise. Various products and services aim to prevent muscle soreness after a workout from foam rolling and massage guns to cryotherapy. There's also stretching. "The goal is to keep your muscles from getting tight so they can adequately repair," explains Dr. Robichau. After a workout, a cool-down stretch calms your muscles, reducing blood flow and helping to decrease muscle soreness." 

6. The Importance of Warming Up Before Stretching

Don't stretch cold. You may remember being told to stretch before gym class or when playing sports. You may have also recently heard that stretching before exercise isn't recommended. So which is it? "What we know for sure is that stretching cold isn't beneficial," says Dr. Robichau. 

Since stretching can generally help prepare your body for a workout, Dr. Robichau recommends engaging in some pre-stretch activity. "I still say yes, stretch before exercise, but do a brief warm-up first," Dr. Robichau recommends. "Maybe that's a set of squats, high knees, jumping jacks or windmills, stretch for five minutes, then start your workout." 

7. Recognizing the Difference Between Discomfort and Pain in Stretching

Don't stretch toward pain Will there be some discomfort when you first start stretching? Probably. Should there be pain? No. "If it hurts, you're not stretching anymore," says Dr. Robichau. "The pull on your muscles should be gentle, not sharp. Never push or pull to the point of pain." 

8. The Risks of Bouncing While Stretching: Why Static Stretching is Safer

Don't bounce while you stretch Workout routines of the past may have encouraged a stretch-bounce, stretch-bounce format, but Dr. Robichau doesn't recommend it. "Not only is the bounce unnecessary, you can pull a muscle if you're bouncing while you stretch, defeating the entire purpose," Dr. Robichau warns. 

9. Consulting a Doctor Before Stretching an Injury: Ensuring Safe Recovery

Only stretch an injury after first speaking to your doctor. Movement and stretching can help an injury heal, but you must ensure you're not exacerbating things. "If you've torn a muscle or broken a bone, we may not want you to stretch for a while since it can pull against the initial healing process," Dr. Robichau explains. "Just as you wouldn't stretch the skin around an open cut or scrape, you don't want to open up an injury by stretching it." When the time does come, your sports medicine doctor can help you understand how to adjust your stretching technique to limit significant stress on the injured area.

How to Start a Stretching Routine

1. Stretching is Exercise Too: Stretch Regularly for Flexibility 

The good news is that you don’t have to wait until you’re going to work to stretch, nor should you! You should think of stretching as another form of exercise. Experts recommend a stretch routine that targets the major muscle groups at least three times a week. 

Not only does it feel great, but it can help keep you flexible and prevent injuries. This is equally important whether you sit all day or lead a very active lifestyle. 

2. Dynamic Stretching is a Great Place to Start 

Start with dynamic stretching to get your blood pumping and muscles moving. Follow it up with static stretching, but do not bounce! This can cause the tendons to stretch beyond their normal reach, resulting in permanent damage. 

3. Take it Slow When Starting Out 

If you’re new to a regular stretching routine, take it slow. Like other forms of physical activity, your body needs time to get used to the stretches you’re performing. You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured. 

4. Stretching Frequency 

You can stretch any time during the day. On exercise days, aim for 5 to 10 minutes of dynamic stretching before your activity, and do another 5 to 10 minutes of static or PNF stretching after your workout. On days when you aren’t exercising, plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain. 

5. Stretch the Right Muscles 

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. Try moves stretching the shoulders, neck, and lower back for upper-body relief. 

6. Hold Your Stretches 

Hold each stretch for 30 seconds and avoid bouncing. You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Try this 5-minute daily stretching routing to get you started. 

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Overstretching occurs when you push your muscles and joints beyond their limits, leading to damage instead of improvement. Though overstretch sounds simple, it can lead to painful injuries that may prevent your mobility training progress. Understanding the risks of overstretching will help you avoid it and improve your flexibility.

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