Stretches

Stretches are movements or positions that lengthen muscle fibers and the connective tissues around a joint. They are used to improve flexibility, range of motion, blood flow, and overall muscle function, and they appear in sports training, rehabilitation, and general fitness routines. Stretches can be categorized as static, dynamic, ballistic, or proprioceptive neuromuscular facilitation (PNF).

Static stretching involves holding a lengthened position for a period, typically 15 to 60 seconds, to elongate the muscle-tendon unit. Dynamic stretching uses controlled, gradual movements through a range of motion and is commonly included in warm-ups. Ballistic stretching employs rhythmic bouncing to force a stretch and is generally discouraged for most people due to higher injury risk. PNF stretching combines muscle contraction and relaxation with outside assistance to achieve greater range of motion and is often used in clinical or athletic settings.

Practical guidelines emphasize safety and progression. Warm up with light activity before stretching, and avoid forcing a stretch beyond comfortable range. Do not bounce during static stretches; hold them steadily. Hold times commonly range from 15 to 60 seconds, with 2 to 4 repetitions per stretch. Dynamic stretches are well suited to warm-ups, while static stretches are often performed after exercise or in a dedicated flexibility session. Breathing should be relaxed and steady throughout.

Common examples include hamstring, calf, quadriceps, hip flexor, and shoulder stretches. While stretching can benefit mobility and performance, it may cause injury if done improperly or inappropriately for existing conditions. Individuals with injuries or chronic problems should consult a professional to tailor a plan.