Stretching 101

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Here's what we've got for you today:

  • Benefits of stretching

  • How intense and for how long should you stretch?

  • 3 different types of stretches you should be doing

Let's dive in...

Benefits of Stretching

From age 20 to 49, our flexibility declines by ~10% EACH decade.

Studies show, however, that a dedicated stretching routine can and will give you an improved range of motion in your limbs and joints, aka more “flexibility.”

By increasing your flexibility, you'll improve your balance, posture, and ability to move smoothly.

Plus, you might even perform better physically and experience less pain.

And get this: stretching could even help reduce inflammation and lower the risk of cancer.

No Need to Stretch Intensely (or for Very Long)

​Wyon et al. showed that “micro stretching” (defined for the study as 30-40%, where 100% would be slightly painful) is more effective than increasing the intensity of a stretch.

So, whatever stretching routine you adopt, know that you do not need to push your limbs/joints to a point where you feel pain.

Consistency and frequency will pay dividends for long-term flexibility — not intensity! Most people will also be pleased to learn that an effective stretching protocol can take as little as 5 minutes per day.

Stretch #1: Static Stretching

Dynamic and ballistic stretching can be useful before sports and performance-based activities, but for long-term flexibility gains, static stretching is the most effective.

The overall goal is to get at least 5 minutes of stretching per muscle group each week.

So, you can either do 2-4 sets of 30-second static holds for each muscle group, 5x/week, or hold each stretch for longer (e.g., 60 seconds instead of 30 seconds) and stretch every other day.

Stretch #2: PNF Stretching

The nervous system and muscles work together to keep joints and limbs safe.

Spindle fibers and Golgi tendon organs are two safety mechanisms that help regulate muscle stretch and tension.

When you stretch too far, the spindle fibers tell your muscles to contract to prevent injury. If you try to lift something too heavy, the GTOs stop your muscles from contracting to avoid injury.

PNF stretching uses these mechanisms to improve flexibility and muscle strength. It combines stretching and muscle contraction to increase the joint range of motion.

Stretch #3: Antagonistic Muscle Groups

Alternating exercises that work opposing muscle groups (e.g. flexors and extensors) can improve overall performance.

For instance, if you alternate pulling exercises like barbell rows or pull-ups with pushing exercises like bench presses or shoulder presses, it allows one set of muscles to relax while the other is actively engaged.

This method is effective because it triggers the release of spindle fibers in the triceps, causing them to relax while activating Golgi tendon organs in the biceps.

Conclusion

Use these stretching examples to create a consistent routine that fits your goals and schedule. Incorporate them into your training or daily activities to improve flexibility and enhance communication between your nervous system and muscles. Adapt these protocols to meet your needs.