Stretching Techniques for Better Flexibility

Stretching is often overlooked in workout routines. It’s also less rigorously studied than many other forms of exercise, so conclusions about its effects should be interpreted with care. However, it can be a useful part of an overall exercise routine and day-to-day movement.

In this article, we’re going to explain the most common stretching techniques, which will enable you to understand them well enough to incorporate them into your life. This can help you understand how different methods may support flexibility and fit into a broader movement routine.

What Stretching Techniques Can You Try?

Research hasn’t identified a single stretching technique that suits every goal or person (2), so you should choose an approach based on your activity, experience, and comfort level, and avoid pushing into significant discomfort.

The Benefits of Stretching

Stretching may support flexibility, range of motion, and general wellbeing as part of an overall exercise routine. Here are some reasons why it’s a good idea to add stretching exercises to your routine:

Increased Flexibility and Range of Motion

If you’ve been wondering, “How can I become more flexible?” or “How can I increase flexibility in my muscles and/or joints?” the stretching techniques outlined in this article may offer useful options to explore.

A point to note is that flexible joints and muscles aren’t just good for doing impressive yoga poses. In fact, simple daily tasks such as bending over to pick up something or reaching up to a cupboard require flexibility.

Flexibility is particularly important in older adults. A study published online in 2013 showed just how much older people between the ages of 55 and 86 had lost flexibility in their shoulders and hips, which can lead to decreased range of motion and mobility limitations (5).

Research has suggested that regular stretching can help maintain flexibility as people age (8).

A 30-minute stretch can give you enough time to work through several major muscle groups at a comfortable pace.

Improved Posture

Everyday habits such as slouching in chairs, standing with a flat back, leaning on one leg, hunching over phones, or pushing your chin forward can contribute to uncomfortable posture patterns (10).

Stretching the back, shoulders, and chest may help reduce feelings of tightness associated with prolonged or uncomfortable postures.

• Improved circulation to muscles. A 2018 study on aged rats showed that daily muscle stretching increases blood flow to skeletal muscle during exercise (3).
• Post-exercise muscle discomfort. A 2011 review found that stretching before or after exercise did not produce clinically important reductions in delayed-onset muscle soreness, although very small effects were observed (9).

Popular Stretching Techniques to Add to Your Routine

Three commonly discussed stretching techniques are static, dynamic, and PNF stretching—static and dynamic stretching are the most widely known (2).

Static Stretching

This involves placing the joint in a position where the muscles and connective tissues are stretched while held in a static position with the tissues at their greatest length. A static stretch can be either active, where you use your own body and muscles to hold the stretch, or passive, where a person helps you by holding on to, pulling, or pushing to help you with the stretch.

Static stretches are commonly held for 15 to 30 seconds. Their effect on strength and performance may depend on the activity, the duration of the stretch, and the timing of the warm-up.

A 2019 review suggested that short-duration static stretching can be included in a complete warm-up without necessarily impairing subsequent performance, while its effects depend on duration and activity (1).

Dynamic Stretching

Dynamic stretching involves active movements that take a limb, joint, or muscle through its full range of motion. These continuous movement patterns can mimic the activity or sport that follows, so they are often used as part of a warm-up.

Examples of dynamic stretches include:

• Doing high knees before participating in a race
• Moving your arms in circles before swimming
• Doing lunges before running

Dynamic leg stretches, such as walking lunges or controlled leg swings, can be particularly useful before lower-body activities.

One study found that dynamic stretching increased range of motion and reduced passive stiffness in the hamstring muscles (4).

Read more: Yoga Poses For Flexibility: You’ll Be Twisting Yourself Into A Human Pretzel In No Time!

Proprioceptive Neuromuscular Facilitation

Also known as PNF, this is a pre-contraction technique that involves a contraction of the muscle being stretched or its antagonist before stretching. According to a 2006 study review, Proprioceptive Neuromuscular Facilitation stretching techniques are often used in athletic and clinical environments to support active and passive range of motion and aspects of motor performance (7).

Another study published online in 2012 agreed with the findings of the 2006 review. This newer study also stated that when PNF stretches are done before exercise, they tend to decrease performance in exercises that require maximum effort. However, if the same were to be done consistently after a workout, the results were the opposite, with researchers seeing an increase in athletic performance and range of motion (6).

PNF stretching may increase range of motion. Effects can last for 90 minutes or longer—a cited review recommends holding each stretch for 3 to 10 seconds, with 6 seconds as a reference duration.

Ballistic Stretching

This involves using the momentum of a moving body or limb in an attempt to force it beyond its normal range of motion. It requires rapid, alternating movements, or “bouncing” at the end range of motion (i.e. bouncing in and out of a stretched position).

Ballistic stretching uses a larger range of movement and can increase the risk of straining or pulling a muscle. Because it involves rapid, bouncing movements, it may not be appropriate for everyone.

How to Create a Stretching Routine

If you want to create a daily stretch routine for flexibility, consider these general guidelines:

• Frequency: Adults are encouraged to do stretching exercises two to three times a week. However, daily stretching is considered to be most effective.
• Intensity: You should stretch to the point of feeling tightness or slight discomfort. If you feel sharp or increasing discomfort, stop.
• Time: Adults can hold a static stretch for 10 to 30 seconds. Older adults may be encouraged to hold a stretch for 30 to 60 seconds.
• Type of stretching exercises: You should aim to stretch all the major muscle-tendon groups, which are those in the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles.

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FAQs

• What are the main types of stretching?

Static, dynamic, PNF, and ballistic stretching are common methods. The appropriate choice will depend on your goals, activity, and comfort level.

• How often should I stretch?

A regular routine can support flexibility. You should aim for a schedule you can maintain, and stop if you feel sharp or increasing discomfort.

• Should I stretch before exercise?

Dynamic stretches are often included in warm-ups, while static stretching may suit a cool-down or a separate flexibility session.

The Bottom Line

Stretching techniques use different methods and may affect flexibility and range of motion in different ways. If you add one of these approaches to your routine, learn the correct technique, progress gradually, and consider guidance from a qualified professional when needed.