Key Benefits of Stretching

Improved Range of Motion

By placing particular parts of the body in certain positions, we are able to increase the length of the muscles and their associated soft tissues. As a result, a reduction in general muscle tension is achieved and range of motion is increased. By increasing range of motion we are increasing the distance our limbs can move before damage occurs to the muscles and other soft tissues. For example, the muscles and tendons in the back of the legs are put under great strain when kicking a ball. The more flexible and pliable those muscles are, the greater the range of motion and the further the leg can travel forward before a strain or injury occurs.

The benefits of an extended range of motion include increased comfort, a greater ability to move freely, and a lessening of susceptibility to soft tissue injuries like muscle and tendon strains.

Increased Power

There is a dangerous stretching myth that says if you stretch too much you will lose both joint stability and muscle power. This is untrue. By increasing muscle length and range of motion we are increasing the distance over which the muscles are able to contract. This results in a potential increase to the muscle's power and therefore increases athletic ability, while also leading to an improvement in dynamic balance — the ability to control the muscles.

Reduced Delayed Onset Muscle Soreness

Most people have experienced what happens when they go for a run or to the gym for the first time after an extended break. The following day the muscles are tight, sore and stiff. This soreness that accompanies strenuous physical activity is referred to as delayed onset muscle soreness (DOMS). It is the result of micro tears within the muscle fibers, blood pooling and accumulated waste products such as lactic acid. Stretching, as part of an effective cool-down, helps to alleviate this soreness by lengthening individual muscle fibers, increasing blood circulation and removing waste products.

Reduced Fatigue

Fatigue is a major problem for everyone, especially those who exercise regularly. It results in a decrease in both physical and mental performance. Increased flexibility through stretching can help prevent the effects of fatigue by taking pressure off the working muscles. For every muscle in the body there is an opposing muscle. If the opposing muscles are more flexible, the working muscles do not have to exert as much force against them — meaning each movement of the working muscles actually takes less effort.

Additional Benefits

Along with the benefits listed above, a regular stretching program will also help to improve posture, develop body awareness, improve coordination, promote circulation, increase energy levels, and improve relaxation and stress relief.

Why is There So Much Confusion About Stretching?

If improving flexibility results in all the benefits listed above, why is it common to hear reports saying stretching should be avoided? The study of stretching and flexibility training still has a long way to go. Broad, unqualified statements — such as "the best type of stretching is dynamic stretching" or "never stretch before exercise" — are causing confusion and leading some people to abandon stretching altogether.

These statements should never be made without fully disclosing the parameters involved. For example, the claim that "the best time to stretch is 2 hours after exercise" raises many questions: Stretch for what purpose — to improve flexibility, aid recovery, or avoid injury? For whom — athletes, sedentary individuals, those recovering from injury? And what type of stretching — static, PNF, dynamic, or AI stretching?

A higher level of professionalism is required in the field of stretching and flexibility training. More questions need to be asked and current theories need to be expanded and explained in greater detail. The bottom line is: stretching is beneficial when used correctly. It is one very important component that assists in reducing the risk of injury and improving athletic performance, and the best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.

Stretching is Not a Quick Fix

Even with all the benefits listed above, stretching is not a quick fix. No one is going to do a few stretches before they exercise and magically become a better athlete or become totally resilient to injury. Just as doing three sets of lunges before playing basketball will not make someone a better basketball player, doing three sets of hamstring stretches before running onto the sports field will do very little on its own.

This is where a number of recent studies have fallen short. In an attempt to measure the benefits of stretching, researchers have tried to measure the effects of doing a few stretches immediately before playing sport. When their results suggest no benefit was gained, they make the wrong assumption that stretching is a waste of time. Stretching was never meant to be used in this way.

The benefits of stretching are only attained when flexibility training is applied professionally and diligently over an extended period of time — just the same as a weight loss program or strength training program. No one expects to lose weight after eating one healthy meal, or grow big muscles after doing one gym workout. Stretching is beneficial when used correctly.

Reference: Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011.